Weekly CrossFit Workouts: 5/1/23-5/7/23

Monday, 5/1/23:
A. Front Squat: 5×3 @ 75-80%
Rest 2 min bt
+
AMRAP 10:
3 DB Front Squats (50/35)
3 TTB
6 DB Front Squats(50/35)
6 TTB
9/9, 12/12, 15/15, ETC, up by 3’s

Tuesday, 5/2/23:
5 min Clock:
30/20 Cal Row
300m Run
Rest the remainder of time
x 6 sets

Wednesday, 5/3/23:
A.Split Jerk – 12 minutes technique work
Build to a tough single
+
5 Rounds:
50 Double Unders
10 Push Presses (135/95)
*10 min cap*

Thursday, 5/4/23:
A. 5 sets:
Clean 1.1.1
rest :10 between reps + 2:00 after each set
+
For Time:
25 Burpees
20 Hang Squat Cleans (95/65)
25 Burpees
20 Hang Squat Cleans (95/65)

Friday, 5/5/23:
5 Sets, For Quality:
10 Staggered Stance DB RDL’s/side
-Rest 1 min-
8 High Box Jumps (30/24 or Higher, if possible)
-Rest 1 min-
20 Situps (weighted optional)
-Rest 1 min-
12/10 Cal Bike Erg
-Rest 2 min-

Saturday, 5/6/23:
Murph Prep Week 3
“Murph Prep”
1 mile Run (20# vest)
+
3 rounds:
20 Pull-Ups
40 Push-Ups
60 Squats
+
800m Run (20# vest)
*take the vest off for inside portion of workout*

Sunday, 5/7/23:
With A Partner:
AMRAP 25:
1,000m Ski *Switch every 250m*
200m Farmer/Sandbag Carry (one partner carries one out, and switch coming back)
50 Russian KB Swings (53/35) *switch however*