Weekly CrossFit Workouts 05/20/24 – 05/25/24

Monday 05/20/24
Deadlift x 3 reps
rest 2 minutes x 4 sets
+
4 rounds for max reps:
1 minute of power snatches (95/65)
1 minute of rowing for calories
1 minute of dumbbell box step-ups (50/35 20″ box)
1 minute of rest

Tuesday 05/21/24
A1. Bench Press x 5 Reps @ 80-85%, Rest 60 sec
A2. Single Arm Bent Over DB Row x 8/side @ 2111 Tempo, Rest 60 sec x 4 sets
+
AMRAP 10:
5 DB Floor Press (50/35)
10 DB Power Cleans (50/35)
200m run

Wednesday 05/22/24
Back Squats- work up to a heavy triple
+
15 minute running clock:
15 Front squats 115/85
15 Lateral Burpee Over Bar
10 Front Squats
15 Lateral Burpee Over Bar
5 Front Squats
15 Lateral Burpee Over Bar
rest 2 minutes
2 minutes Max Calories on bike erg

Thursday 05/23/24
Strength:
Handstand Push-Up x 8-10 reps
rest 2 minutes x 3 sets
+
3 rounds:
:40 on / :20 (intervals)
– Russian Swings (53/35)
– DB Overhead Hold (Heavy)
– Alt. Lunges in Place (holding KB)
rest :60 after each round

Friday 05/24/24
Power Clean 5-5-3-3-3-1-1-1
*finishing with a heavy single
+
For Time
3 Rounds
60 Double Unders
400m Ski
15 sit-ups

Saturday 05/25/24
MURPH
Run 1 mile
100 Pullups
200 Pushups
300 Air Squats
Run 1 mile
*With a 20lb weighted vest*

Sunday 05/26/24
Teams of 2
100/80 Cal Bike Erg
*Partner Holds Plank*
+
100 Alt. DB Power Snatches (50/35) (split however)
+
1500/1200m Row
*Partner does wallsit while other partner Rows*