Weekly CrossFit Workouts: 4/24/23-4/30/23

Monday, 4/24/23:
A. Back Squat
5 x 3 @ 80%
rest 2:30
+
3 rounds:
300m Run
16 DB Step Ups (50/35) 24/20
12 DBL DB Rows (50/35)

Tuesday, 4/25/23:
3 sets:
750/600 meter Ski
30 Toes to Bar
20 Hang Power Clean & Jerks (95/65)
9 minute cap per round
rest 3:00 after each set

Wednesday, 4/26/23:
A. Strict Press
5×5 @ 70%
rest 2:00
+
EMOM x 24 minutes
minute 1 – 2-3 WTD Chin-Ups
minute 2 – 8 HSPU
minute 3 – 8-10 DB Floor Press

Thursday, 4/27/23:
5 sets:
Snatch 1.1.1
rest :10 between reps + 2:00 after each set
+
AMRAP 9
3 Burpees
3 DB Snatch AHAP
6,6,9,9,12,12 etc

Friday, 4/28/23:
5 GIANT Sets:
Deadlift x 5 reps @ 3111 tempo
rest 1:00
DB Front Rack Step Up AHAP x 12 reps (6/side)
rest 1:00
Pistols x 12 (alt) reps
rest 1:00
Hollow Hold x :60
rest 3:00

Saturday, 4/29/23:
Murph Prep Week 2
1 round:
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run
*wear a 20# vest*

Sunday, 4/30/23:
In teams of 2:
100 DB Bench Press (40/25) *switch every 10*
100 DB Lunges (40/25) *switch every 10*
100 Sit-Ups (together)
100 DB Power Cleans (40/25) *switch every 10*