CrossFit Workouts for the Week of 4/1-4/5/2019 – CrossFit Fixx
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CrossFit Workouts for the Week of 4/1-4/5/2019

31
Mar

CrossFit Workouts for the Week of 4/1-4/5/2019

Monday, Apr 1

STRENGTH
ON A 15:00 RUNNING CLOCK…

Build to 5 Rep TNG Power Snatch

WORKOUT
AMRAP x 10 MINUTES
30 Double Unders (or 100m Sprint*)
10 Power Snatch (75/55) Rx+ (95/65)

*Athlete Choice

Tuesday, Apr 2

WORKOUT
6 SETS

AMRAP x 3 MINUTES
4 Burpee Box Jump Over (24/20)
4 C2B Pull-ups

-Rest 1:00 b/t Sets-

*Pick-up where you left off at the end of each set. Score is total number of rounds.

CORE FINISHER
3 SETS
15 V-Ups
:30 L Side Plank
:30 R Side Plank
30 Russian Twist
:30 Hollow Hold

Wednesday, Apr 3

WORKOUT

I. FOR TIME
1k Row

-Rest as Needed-

II. AMRAP x 7 MINUTES
2 Front Squat (135/95) Rx+ (185/135)
4 Handstand Push-ups

POST WORKOUT STRENGTH
2 SETS
Max Front Squat

-Rest as Needed b/t Sets-

*Use the same weight from the workout. Movement can not stop at the top…must be consecutive reps.

Thursday, Apr 4

EXTENDED WARM-UP
EMOM x 8 MINUTES
1 Strict MU or 3 Strict MU Transitions

WORKOUT
AMRAP x 15 MINUTES
60 KB Swings (53/35)
50 Cal Bike
40 Toe to Bar
30 Power Clean (95/65) Rx+ (135/95)
20 Muscle-Ups*

*Athlete choice for Bar or Ring Muscle-Up

Friday, Apr 5

WORKOUT

I. ON A 10:00 RUNNING CLOCK…
Establish 5RM Deadlift

-Rest 5:00-

II. ON A 10:00 RUNNING CLOCK…
Establish 3RM Thruster

PARTNER FINISHER
2 ROUNDS FOR TIME
200m Run
30 Air Squats
30 Up-Downs


*P1 completes a full round while P2 rests. Each partner completes 2 full rounds.

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