CrossFit L1 Certificate Course

Crossfit Pittsburgh

Workout of the Day

Wednesday

A. Back Squat

5-5-5-5-5

 

B. For time:

15 Push-press*

15 K2E

12 Push-press

12 K2E

9 Push-press

9 K2E

6 Push-press

6 K2E

3 Push-press

3 K2E

*3/4 BWT

Tuesday

A. Press

5-5-5-5-5

 

B. 21 min EMOM

min 1: cal Row (15/12)

min 2: 1 Round “Cindy”*

min 3: 3 Man-makers (35/20)**

 

*”Cindy”

5 Pull-ups

10 Push-ups

15 Squats

**Man-makers

Saturday

Teams of 3

1 mile Farmer Carry (50/35 each hand)

150 Air Squats

30 Man Makers (50/35)

150 Air Squats

1 mile Run

Friday

A. Kipping Technique

 

B. “Helen”

3 rounds for time:

400m Run

21 KBS (53/35)

12 Pull-ups

 

Wednesday

A. Find 1 RM of Complex

Push-jerk + Split Jerk

 

B. 3 rounds:

10 Deadlifts (275/185)

10 Push-ups

10 Hang Power Cleans (185/135)

10 HSPU

Tuesday

A. 10 min EMOM

2 Deadlifts @ 85-90% of 1 RM

 

B. 3 rounds:

50 Double unders

30 OH Walking Lunge (45/25)

10 Ring Dips

Monday

A. Power Clean

3 RM

 

B. For time:

6-9-12-9-6

OTB Burpees (Over the Bar)

Front Squat (185/135)

C2B Pull-ups