CrossFit Workout for Week of 4/15-4/19/2019 – CrossFit Fixx
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CrossFit Workout for Week of 4/15-4/19/2019

13
Apr

CrossFit Workout for Week of 4/15-4/19/2019

Monday, April 15

EXTENDED WARM-UP

Build to Workout Weight for Deadlift

WORKOUT

5 ROUNDS FOR MAX REPS

1:00 Deadlift (185/125) Rx+(275/185)

1:00 Max Cal Bike

1:00 Ring Dip

COOL DOWN 8:00-10:00

GROUP MOBILITY

*Focus on hips, hammies, and quads…open up posterior chain & prep the body for tomorrow’s squatting.

Tuesday, April 16

STRENGTH

ON A 20:00 RUNNING CLOCK…

 Build to Heavy 2-Rep Back Squat

WORKOUT

“GIVE”

 AMRAP x 12 MINUTES

3,6,9,12…

Toe to Bar

Thruster (65/45) Rx+(95/65)

Box Jump (24/20)

Wednesday, April 17

WORKOUT

 4 ROUNDS FOR TIME

600m Run

16 Single Arm DB Burpee (50/35)|(35/25)

16 Single Arm DB OH Lunge

16 Single Arm DB Snatch

*All DB movements are non-alternating.

Perform 8 on one side then 8 on the opposite side.

OPTIONAL GUNS & GUTS FINISHER

3 SETS TO FAILURE

Max Hammer Curls

Max Strict Press

Max Hollow Rocks

Max Plank

-Rest as Needed b/t Sets

Thursday, April 18

EXTENDED WARM-UP

Build to Heavy Set of 3 Hang Power Clean

WORKOUT

7 SETS ON A 3:00 CLOCK…

25/20 Cal Row

Max Hang Power Clean

 -Rest 1:00 b/t Sets

R1 & R2 – 155/105 Rx+ 185/125

R3 & R4 – 135/95 Rx+ 155/105

R5 & R6 – 95/65 Rx+ 135/95

R7 – 65/45 Rx+ 95/65

Friday, April 19

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Split Jerk

WORKOUT

AMRAP x 10 MINUTES

2,4,6,8…

Jerk (95/65) Rx+ (135/95)

5,10,15,20…

 Double Unders

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