Weekly CrossFit 04/01/24 – 04/07/24

Monday 04/01/24
Back Squat- build to a heavy single

Then 8×2@60% of that single
+
50 calorie Bike Erg Sprint AFAP

Tuesday 04/02/24
Bench Press x 10 reps

rest 2:00 between sets x 4
+
EMOM x 12
odd – 12-18 Push-Ups
even – 12 Box Jump Overs

Wednesday 04/03/24
Every 2 minutes for 14 minutes

4 Hang Power Cleans
2 Push Presses
*building
+
EMOM 8
Even- 10 Alternating DB Hang Clean and Jerks 50/35
Odd- 10/7 Cal Ski

Thursday 04/04/24
Every 5 min x 30 min (6 sets):

Intervals 1, 2, 3:
Row 800m/600m
Intervals 4, 5, 6:
200m KB Farmer’s carry

Friday 04/05/24
Thruster x 3 reps (from the ground)

rest 2:00 x 4 sets
+
50-40-30-20-10
Double Unders
Sit Ups

Saturday 04/06/24
AMRAP 25

400m Run
8 Pull Ups
12 Push-ups
16 American KBS (70/53)

Sunday 04/07/24
Fight Gone Bad

6 Rounds For Total Reps
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest
*partners alternate rounds

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