Weekly CrossFit Workouts: 5/9/22-5/15/22

Monday, 5/9/22:
“ShmOldi”
AMRAP 12:
5 Strict Pullups
10 Barbell Back Squats (115/80)
5 TTB
-Rest 2 min-
1 Mile Run

Tuesday, 5/10/22:
A. EMOM 10:
Min 1: 10-12 DB Floor Press @ 3111 Tempo *moderate load*
Min 2: 10-12 Bent Over Barbell Rows *moderate load*
+
For Time:
100 Russian KB Swings (70/53)
200m Sandbag Carry
100 DU’s
*12 min cap*

Wednesday, 5/11/22:
Every 5 minutes x 30 min (6 sets):
500m/400m Row
10-8-6-4-2-1
Hang Power Cleans *increase in weight each round to a tough
single*

Thursday, 5/12/22:
A. 10 min HSPU Skill Work:
3-4 Sets of the below, 90 sec Rest in between
Level 1: HS Hold: 20-30 sec Kick Up (kick up practice) OR Pike Box hold
Level 2: HS Negatives x 3-4 reps, slow and controlled
Level 3: Strict HSPU practice x 3-5 reps (can add deficit if too easy)
+
AMRAP 15, For Quality:
12/10 Cal Bike
6 Turkish Getups (3/side) *light to moderate*
10 HSPU (can be kipping or strict)
-Rest 30 sec bt rounds-

Friday, 5/13/22:
Murph Prep Week 4
For time:
75 Pull-Ups
150 Push-Ups
225 Air Squats
1 Mile Run
*all done with 20# vest*

Saturday, 5/14/22:
For Time:
9-15-21
Power Snatch (95/65)
Burpee Over the Bar
+
Coach’s choice core cashout : )

Sunday, 5/15/22:
AMRAP 10:
Partner A: 100′ Sled Drag, HEAVY
Partner B: Sandbag Carry/Hold
-partners switch back and forth-
-Rest 2 min-
AMRAP 10:
Partner A: Ski Erg 200m/150m FAST
Partner B: Bike, FAST pace
-partners switch back and forth(bike partner bikes fast while ski erg does 200/150m)-