Weekly CrossFit 05/06/24 – 05/12/24

Monday 05/06/24
A. Back Rack Reverse Lunges x 12 Reps (total), Rest 2 min
x 4 Sets *building- bars taken from rack*
+
4 Rounds:
25 Wall Ball Shots (20/14)
15 Box Jumps (24/20)

Tuesday 05/07/24
A1. Supinated Bent Over Rows x 10 Reps, Rest 30 sec
A2. Seated DB Tricep Extensions x 12-15 Reps, Rest 90 sec x 4 sets
+
EMOM 10:
Min 1: 40 Double Unders
Min 2: 5-10 HSPU

Wednesday 05/08/24
A. Every 2 min x 10 min:
2 Split Jerks (taken from rack)
*Building*
+
AMRAP 10:
8 Strict Pullups
10 Single Arm DB Push Press (5/side) (50/35)
100m Run

Thursday 05/09/24
A. 300m Sandbag Carry, AHAP
-Rest 3 min-
B. 300m Farmer Carry, AHAP
-Rest 3 min-
C. 5 Sets:
100′ Sled Drag, AHAP
Rest as needed bt sets

Friday 05/10/24
With A Partner:
2000m/1800m Row *split however*
+
10 Rounds:
10 DB Snatches (50/35)
10 DB Floor Press (50/35)
+
3000m/2800m Bike Erg *split however*

**Partners switch rounds in the middle portion (5 rounds each)**

Saturday 05/11/24
Murph Prep Week 4/6:
For time:
75 Pull-Ups
150 Push-Ups
225 Air Squats
1 Mile Run
*all done with 20# vest*

Sunday 05/12/24
Groups of 2:
AMRAP 25:
1000m Ski
50 Situps *done together*
30 DB Power Cleans (50/35)
20 DB Front Squats (50/35)