Weekly CrossFit 04/15/24 – 04/21/24

Monday 04/15/24
A. Every 2m x 12m (3 sets of each)
Interval 1, 3, 5: Back Squat x 4-6 reps @ RPE 7
Interval 2, 4, 6: Handstand Hold x :20-:30s
B. AMRAP 10
5 DB Push Press (50/35)
7 Burpee over DB
9 Knees to Elbows

Tuesday 04/16/24
Testers
A. AMRAP 2
Strict Pull Up
rest 2 minutes
B. AMRAP 2
Push Ups
rest 2 minutes
C. AMRAP 2
Sit-Ups
rest 2 minutes
D. 4 RFT
300m Run
25 Air Squats
*12 minute cap*

Wednesday 04/17/24
Clean and Jerk – Build to 1 RM

Thursday 04/18/24
Every 8 minutes x 3 sets
30/24 Cal Row
30/24 Cal Ski Erg
30/24 Cal Bike Erg

Notes: Push hard here. The rest should feel like it goes by quick

Friday 04/19/24
A1. Segmented Snatch Grip Deadlift x 6-8 reps @ 3131 tempo
rest :90s
A2. 15-20 Supermans
rest :90s x 3 sets
B. AMRAP 7
2 Box Jump Overs (24/20)
1 Wall Walk
4 Box Jump Overs
2 Wall Walks
6 Box Jump Overs
3 Wall Walks
8/4, 10/5, 12/6 etc…

Saturday 04/20/24
Murph Prep Week 1/6
4 Sets
200m Run
10 Pull Ups
20 Push Ups
30 Air Squats
rest/walk :90s b/t rounds

Goal = Rounds to be +/- 5 seconds from set 1

Sunday 04/21/24
Partner Sunday
For Time
400m Farmer Carry (53/35)
1000/800m Ski Erg
400m Sandbag Walk
1000m/800m Ski Erg