Weekly CrossFit Workouts: 5/22/23-5/28/23

Monday, 5/22/23:
A. Front Rack Step Ups x 12 reps (6/leg)
rest 2 minutes x 3 sets
B. Buy In:
1000m Bike Erg
+
3 Rounds
15 Box Jumps (30/24)
10 Pull Ups*
+
1000m Bike Erg
*12 minute cap*
*scale pull ups to chest to bar or banded

Tuesday, 5/23/23:
For Time:
100 Double Unders
400m Farmer Carry (53/35)
100 Burpees

Wednesday, 5/24/23:
“Magic Marc”
Partner WOD – One works while the other rests
AMRAP 10
100′ Reverse Sled Drag AHAP
10 DB/KB Thrusters (35/25)
-rest 5 minutes-
AMRAP 10
10/7 Cal Ski Erg
5/7/10 Toes to Bar*
*Pick a number you can do UNBROKEN

Thursday, 5/25/23:
A. Every 2 minutes x 10 minutes
1 Power Clean + Split Jerk
B. 3 RFT
300m Run
15 Power Cleans (95/65)*
*Scale to 75/65 or empty bar for unbroken

Friday, 5/26/23:
With A Partner:
0-10 min:
Max meters on Ski Erg *switch every 250m*
10-20 min:
500m Sandbag Carry *partners switch however*
20-30 min:
AMRAP 10:
Partner A: Box sled push x 200′ (rig to wall and back)
Partner B: Wall Sit Hold (can be weighted)
-Partners keep switching-

Saturday, 5/27/23:
8:30am & 10am Classes ONLY!
MURPH:
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run

Sunday, 5/28/23:
1 Min Intervals:
Min 1: Row
Min 2: Situps
Min 3: Russian Twists
Min 4: Russian KB Swings
Min 5: Rest
x 6 sets