Weekly CrossFit Workouts: 3/27/23- 4/2/23

Monday, 3/27/23:
A. Back Squat:
5×5 @ 70% of 1RM
Rest 2:30 between
+
Tabata: (16 intervals, alternating movements)
Back Squats (95/65)
Burpees

Tuesday, 3/28/23:
EMOM 10:
odd – 12 DB Push Press (50/35)
even – 12/10 Cal Ski
-Rest 3 min-
EMOM 10:
odd – 12 DB Push Jerk (50/35)
even – 12/10 Cal Ski

Wednesday, 3/29/23:

“Farmer Howard’s Functional Fitness”
Buy In, With A Partner:
AMRAP 5 min:
Max Sandbag Over Shoulders **
*Partners switch every 2 reps*
-Rest 3 min-
AMRAP 20:

Partner A: 500m/400m Row *damper at 10*
Partner B: AMRAP: 5 Deadlifts (225/155) + 10 Pushups

Thursday, 3/30/23:
A. 4 Sets:

DB Bent Over Row x 8 Reps/arm @ 2111 Tempo
3-4 Pullup Negatives
30 sec Hollow Hold
Rest 90 sec between sets
+
AMRAP 12:
10 Pullups
100m Run
6 Toes to Bar

Friday, 3/31/23:
5 Sets:

50 Double Unders
10 Front Squats (135/95)
6 Power Cleans (135/95)
Rest 2 min between sets

Saturday, 4/1/23:
EMOM 28:

Min 1: 10 Box Jump Overs (24/20)
Min 2: 15-20 Wall Ball Shots (20/14)
Min 3: 15 American KB Swings (53/35)
Min 4: Rest

Sunday, 4/2/23:
In Groups of 3:

1 Min Stations:
Goblet Reverse Lunges (53/35)
Burpees
Situps (weighted optional)
Russian Twists *weighted*
Rest
x 5 Sets

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