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