CrossFit Workouts for Week of 5/13-5/17/2019 – CrossFit Fixx
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CrossFit Workouts for Week of 5/13-5/17/2019

12
May

CrossFit Workouts for Week of 5/13-5/17/2019

RowFit’s inaugural class – 05072019

Monday, May 15

WORKOUT

5 ROUNDS FOR TIME

500m Row

12 Hang Squat Cleans (95/65) Rx+(135/95)

BEACH BODY ABS FINISHER

3 SETS

15 Rower Pike-Ups

30 Russian Twists

-Rest as Needed b/t Sets

Tuesday, May 14

STRENGTH

5 x 3 Weighted Strict Pull-up

WORKOUT

EMOM x 21 MINUTES

MIN 1 – 200m Run

MIN 2 – 15 Box Jumps (24/20)

MIN 3 – Athlete Choice

*Athlete can choose 10 Strict Pull-up, 10 Strict Ring Row, or 10 DB Bent Over Row every round.

Wednesday, May 15

WORKOUT

FOR TIME

100 Push Press (95/65) Rx+(135/95)*

*Everytime you break 10 Up-Downs

Thursday, May 16

WORKOUT

AMRAP x 13 MINUTES

100 Double Unders

50 Toes to Bar

100 Double Unders

50 DB Box Step-Overs (35/25) Rx+(50/35) / (24/20)

SUNS OUT, GUNS OUT FINISHER

2-3 SETS

10/10 Single Arm DB Rows

:30 DB Half Curl Hold (L/R)

10/10 Single Arm OH Tricep Extension

Friday, May 17

STRENGTH

ON A 15:00 RUNNING CLOCK…

Establish 3RM Deadlift

WORKOUT

FOR TIME

21-15-9 Cal Bike

15-12-9 Deadlift (225/155) Rx+(275/185)

12-9-6 Strict HSPU

*Workout is performed 21 cals on bike, 15 deadlifts, then 12 strict hspu and so on…

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