Weekly CrossFit Workouts: 4/25/22-5/1/22

Monday, 4/25/22:
A. EMOM 10:
1 Clean High Pull (Pos 2) + 1 Hang Power Clean (Pos 2)
+
2 min clock:
15/12 Cal Row
Max DB Thrusters in remainder time (35/20)
Rest 2 min x 4 sets

Tuesday, 4/26/22:
A.
Push Press x 10 Reps, Rest 90 sec x 3 sets (with barbell, from rack)
+
5 Rounds:
3 Wall Walks
10 Dips (box/bar/rings)
50 DU’s

Wednesday, 4/27/22:
A.
Front Squats: 4 Reps @ 3211 Tempo, Rest 2 min x 4 sets
*Heavier than last week*
+
4 Rounds:
300m Run
12 DB Lunges (50/35) *DBs held at sides*
*15 min cap*

Thursday, 4/28/22:
Every 6 min x 30 min (5 sets):
1 mile/.8 mile Bike
25 Russian KB Swings (70/53)
40 sec Plank Hold (weighted optional)

Friday, 4/29/22:
Murph Prep Week 2
1 round:
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run
*wear a 20# vest*

Saturday, 4/30/22:
A. 3 Sets, For Quality:
20 sec Hollow Hold
20 sec Superman Hold
5 Hanging Knee Raises into 20 sec Bent knee Hold
+
AMRAP 15:
5 TTB
5 Deadlifts (225/155)
10 Bar Facing Burpees

Sunday, 5/1/22:
With A Partner:
AMRAP 10:
Max Cals Ski Erg *partner switch every 10/7 cals*
-Rest 2 min-
AMRAP 10:
Follow the Leader:
Reverse Sled Drag, AHAP x 100′ (from rig to wall & back)
10 Sandbag Squats (can use goblet, if not enough SBs)
*One partner starts sled drag, once person is done partner 2 can
start their sled drags, but can’t surpass their partner.*

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