Weekly CrossFit 05/13/24 – 05/19/24

Monday 05/13/24
A. DB Rear Foot Elevated Split Squats x 8/leg, Rest 20 sec
bt legs, Rest 90 sec bt sets x 4 sets
+
EMOM 12:
Min 1: Bike Erg 12/10 Cals
Min 2: 30 sec DB Box Step Ups (50/35)
Min 3: 8-10 HSPU

Tuesday 05/14/24
A1. Gorilla Row x 20 (total) Reps, Rest 60 sec
A2. Dips x 10-12 Reps (Bar/Box/Rings), Rest 90 sec x 3 sets
+
5 Rounds:
200m Run
15 Pushups
20 Russian KB Swings (70/53)

Wednesday 05/15/24
In 12 minutes:
Build to a tough Hang Squat Clean double
+
AMRAP 12:
10 Front Squats (115/75)
15 Box Jump Overs (24/20)

Thursday 05/16/24
A. Row:
250m, rest 1 min
500m, rest 2 min
750m, rest 3 min
1000m, rest 4 min
750m, rest 3 min
500m, rest 2 min
250m
+
Core Cashout

Friday 05/17/24
5 Sets, For Quality:
5 Deadlifts @ 70-75%
-Rest 30 sec-
60 sec Hollow Hold
-Rest 30 sec-
50 Double Unders
Rest 2 min

Saturday 05/18/24
Murph Prep Week 5
For time:
800m Run
+
10 Rounds Cindy
+
800m Run
*wear vest for Cindy, take off for runs*

Sunday 05/19/24
For Time
Teams of 2
100 Wall Ball Shots @ 20/14
100 Toes to Bar
100 DB Thrusters @ 50/35
100 Burpees over the DB
*reps split however