Weekly CrossFit 04/08/24 – 04/14/24

Monday 04/08/24
The Ghost
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Tuesday 04/09/24
Bike Erg 400m
Then 2 rounds of Cindy
*CIndy is 5 pull-ups, 10 Push-ups and 15 air squats
rest 3 minutes x 6 rounds

Wednesday 04/10/24
15 minutes to build up to a max weight:
1 Power Clean + 1 Front Squat + 1 Shoulder to Overhead
+
AMRAP 10
5 Power Cleans
5 Front Squats
5 Shoulder to Overhead
100m run

Thursday 04/11/24
Lynne
Bodyweight Bench Press Max Reps
Pull Ups Max Reps
5 Rounds For Max Reps
Cashout: 100 barbell bicep curls with partner

Friday 04/12/24
RDL x 8 reps
rest 2 minutes x 4 sets
+
10 Rounds
1 Devil Press (50/35lb)
2 DB Thrusters (50/35lb)
3 Burpee Box Jump Overs (24/20in)

Saturday 04/13/24
Peter BDAY WOD (4/14)
AMRAP 20
5 Box Jumps
10 Toes to Bar
15 Wallball Shots
200m run
Cashout: 50 Partner Medball Situps

Sunday 04/14/24
10 Rounds (Partners alternate rounds)
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Shoulder To Overhead