CrossFit Workouts for Week of 4/8/-4/12/2019

Monday, 4/8/2019

PARTNER WORKOUT

Teams of 3…

ON A 20:00 RUNNING CLOCK…

Build to Heavy Set of 3 Bench Press*

 *Score is combined highest weight of all three athletes.

 -Rest 5:00-

AMRAP x 10 MINUTES

Max Cals on Bike*

 *Score is total calories. Athletes can rotate in any order.

Tuesday, 4/9/2019

WORKOUT FOR TIME

40-30-20-10 KB Front Rack Lunge (35/26) Rx+ (53/35)

15-15-15-15 Pull-up

40-30-20-10 Calorie Row

Wednesday, 4/10/2019

EXTENDED WARM-UP

ON A 10:00 RUNNING CLOCK…

Build to “”Heavier”” Single Squat Clean and Jerk*

 *Immediately before workout, build up quickly to 20-30% heavier than workout weight

WORKOUT “”CALIFORNIA LOVE””

FOR TIME 30 Squat Clean & Jerk* (115/75) Rx+(155/105)

*Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 burpees after the 30th rep.

COOL DOWN 5:00 Foam Rolling

*Focus on quads and hips

Thursday, 4/11/2019

WORKOUT

EMOM x 21 MINUTES

MIN 1 – 1, 2, or 3 Rope Climbs*

MIN 2 – 7 TTB + 100m Sprint

MIN 3 – 10 Alt. DB Snatch (Athlete Choice, Heavy)

*Athlete choice on number and style. Can be legless or with legs. Need to choose at start of the workout and hold for entire EMOM.

Friday, 4/12/2019

WORKOUT

AMRAP x 15 MINUTES

30 Double Unders

15 Russian KB Swings (53/35) Rx+(70/35)

30 Double Unders

15 Push-ups

GUNS & GUTS FINISHER

2-4-6-8-10-8-6-4-2 DB Double Bicep Curls* (30/20)

V-Ups

*Both arms at same time