Weekly CrossFit Workouts: 5/23/22-5/29/22

Monday, 5/23/22:
A. EMOM 10: 1 Snatch Grip Deadlift + 1 Hang Power Snatch (pos 2)
+
For Time:
1500/1400m Row
30 Power Snatches (115/ 80)

Tuesday 5/24/22:
EMOM 20:
Min 1: 3-5 Ring MU (sub: 8-10 strict pullups) **
Min 2: 8-10 HSPU
Min 3: 50 DU’s
Min 4: 40 sec weighted plank
**If you’re doing Murph on Saturday: the suggestion would be to sub out MU/pullups for
bent over rows or ring rows.**

Wednesday, 5/25/22:
Every 5 minutes x 30 min (6 sets):
1k/.8 Bike
15 Thrusters (95/65)

Thursday, 5/26/22:
AMRAP 20:
10 Burpees
15 Box Jumps (24/20)
20 Russian Swings (53/35)

Friday, 5/27/22:
With A Partner:
0-10 min:
Max meters on Ski Erg *switch every 250m*
10-20 min:
500m Sandbag Carry *partners switch however*
20-30 min:
AMRAP 10:
Partner A: Box sled push x 200′ (rig to wall and back)
Partner B: Wall Sit Hold (can be weighted)
-Partners keep switching-

Saturday, 5/28/22:
MURPH:
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run
*Wearing a 20lb vest*

Sunday, 5/29/22:
1 Min Intervals:
Min 1: Row
Min 2: Situps
Min 3: Russian Twists
Min 4: Russian KB Swings
Min 5: Rest
x 6 sets