Weekly CrossFit Workouts: 5/13/19-5/19/19:

//Weekly CrossFit Workouts: 5/13/19-5/19/19:

Weekly CrossFit Workouts: 5/13/19-5/19/19:

Monday, 5/13/19:
5 Rounds
20 Push Ups
30 Alternating Lunges
20 Pull Ups
30 Jump Squats
*scale up = bring a 20# weighted vest 🙂 *

Tuesday, 5/14/19:
Rope Pull x 25′, directly into
ME DB Push Press (aim for 15-20 reps)
Rest 90 sec x 3 sets
*10 min cap at this station*
+
AMRAP 8:
Rope Pull x 25′
SB Hold
*one person rope pulls, other person holds SB*
AMRAP 6:
150′ KB Farmer Carry
30 KB Plank Taps

Wednesday, 5/15/19:
AMRAP 5:
250m/200m Row
21 KB Swings (53/35)
35 DU’S
Rest 1 min x 4

Thursday, 5/16/19:
Happy Birthday Coach Alex!!
“Mountain Man”
For Time:
30 Power Snatches (75/55)
800 Meter Run
60 Thrusters (75/55)
800 Meter Run
30 Power Snatches (75/55)

Friday, 5/17/19:
A. Deadlifts: 8, 6, 4, 2
B. AMRAP 12:
15 Deadlifts (155/105)
10 Burpee Box Jump Overs (24/20)

Saturday, 5/18/19:
4 Sets
15/10 Cal Assault Bike
15 Toes to Bar
10 Front Squats @ 135/95
400m Run
2m rest b/t sets

Sunday, 5/19/19:
AMRAP 7:
Row Max Cals
*partners switch every 10/7 cals. Non working partner hangs from pullup bar*
-Rest 2 min-
AMRAP 7:
10 American KB Swings (53/35)
10 Box Jumps (24/20)
*partners alternate rounds. Non working partner accumulates situps*
-Rest 2 min-
AMRAP 7:
250/300m Ski Erg Sprints
*partners alternate. Non working partner holds plank*

**Please note: workouts subject to change without notice.**

By |2019-05-03T18:32:09-04:00May 12th, 2019|Latest WOD|

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