CrossFit Workouts for Week of 4/29-5/3/2019 – CrossFit Fixx
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CrossFit Workouts for Week of 4/29-5/3/2019

28
Apr

CrossFit Workouts for Week of 4/29-5/3/2019

Monday, April 29

SKILL

EMOM x 10 MINUTES

MIN 1

2 Strict Muscle-Up or 5 False Grip Ring Pull-ups

MIN 2

:45 Double Under or Triple Under Attempts

WORKOUT FOR TIME

50 Walking Lunges

50 Knee to Elbow

100 Double Unders

5 Muscle-Ups

40 Walking Lunges

40 Knee to Elbow

80 Double Unders

10 Muscle-Ups

30 Walking Lunges

30 Knee to Elbow

60 Double Unders

15 Muscle Ups

25:00 Hard Cap

Tuesday, April 30

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to Set of 3 Touch-N-Go Power Clean & Jerk

*Moderate-Heavy Loading

WORKOUT

“GRACE”

FOR TIME

30 Clean & Jerks (135/95)

COOL DOWN

 5:00 Slow Pedal on Bike

Wednesday, May 1

WORKOUT

I. ON A 12:00 RUNNING CLOCK…

Run 1 Mile into…

Max Meters on Rower or Max Distance on Bike

-Rest as Needed*- *Rest at Least 5:00 b/t I. & II.

II. AMRAP X 12 MINUTES

4 Strict Pull-ups 8 Hand Release Push-ups 12 Sit-ups

Thursday, May 2

WORKOUT

EMOM x 10 MINUTES

MIN 1 AMRAP

4 DB Alt. Lunges

4 DB Deadlifts (light)

MIN 2

Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

 MIN 1 AMRAP

 4 Air Squat

 4 DB Push Press (light)

 MIN 2 Row or Bike, Moderate Effort

COOL DOWN

FLOW STRETCHING

2:00 Pigeon (1:00 each side)

2:00 Saddle

2:00 Dragon (1:00 each side)

2:00 Seated Fold Forward

2:00 Rebound

Friday, May 3

WORKOUT  

I. ON A 20:00 RUNNING CLOCK

Build to 5RM Back Squat

-Rest as Needed**Rest at Least 5:00 b/t Efforts

II. AMRAP x 2 MINUTES

Max Calorie Bike

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