Weekly CrossFit Workout: 4/17/23-4/23/23

Monday, 4/17/23:
A. Every 3 minutes for 15 minutes
Front Squat x 5 reps @ 65-70%
+
For time:
300m Run
25 Wall Ball Shots (20/14)
300m Run
25 Box Jumps 24/20
300m Run
25 Wall Ball Shots (20/14)

Tuesday, 4/18/23:
“Chrissy’s Crazy Chipper”
Every 6 minutes x 30 minutes
350m/300m Row
12 Hang Power Snatches (95/65)
10 Burpees
10 L1/L2/L3 Pulling Movement
**
L1: 10 Pull-Ups
L2: 10 Chest 2 Bar Pull-Ups
L3: 5 Bar Muscle Ups

Wednesday, 4/19/23:
A. Every 2:30 x 10 minutes
Strict Press x 8 reps @ 65%
+
AMRAP 10
2 Wall Walks
30 Double Unders
4 Wall Walks
30 Double Unders
6 Wall Walks
30 Double Unders
8/30, 10/30 etc.

Thursday, 4/20/23:
5 sets:
3 Clean Grip Deadlifts
3 Power Cleans
3 Hang Power Cleans (pos 1 or 2)
rest 2:00 after each set
+
EMOM x 15
minute 1 – 10 DB Floor Press (AHAP)
minute 2 – 20 Sit-Ups
mintue 3 – :20 L-Sit Hold

Friday, 4/21/23:
“Strongman Friday”
A. 300m Sandbag Carry AHAP
rest 3-5 minutes
B. 300m Farmers Walk AHAP
rest 3-5 minutes
C. 5 sets:
Indoor Sled Drag x 100′ AHAP
rest as needed bt sets
+
Core Cashout:
Optional AMRAP 5
:20 Hollow Hold
:20 Arch Hold
20 Russian Twists (with medball)

Saturday, 4/22/23:
Murph Prep Week 1
2 rounds:
400m Run
20 Pull-Ups
40 Push-Ups
60 Air Squats
*wear a 20# vest*

Sunday, 4/23/23:
In teams of 2:
Row 2000 meters (switching ever 250)
200 Russian Swings (70/53) *switch every 10*
Bike 6000 meters (switch every 500)