CrossFit Workouts for Week of 5/20-5/24/2019 – CrossFit Fixx
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CrossFit Workouts for Week of 5/20-5/24/2019

18
May

CrossFit Workouts for Week of 5/20-5/24/2019

MURPH Heat 1, 2018
MURPH happens in 1 week!

Monday, May 20

WORKOUT

FOR TIME

180 Double Unders

60 KB Swing (35/26) Rx+(53/35)

40 Box Jump Over (24/20)

20 Muscle Up

40 Box Jump Over

60 KB Swing (35/26) Rx+(53/35)

180 Double Unders

25:00 Hard Cap

Tuesday, May 21

EXTENDED WARM-UP

BUILD QUICKLY TO HEAVIEST

Workout Weight for 2 Sets of 3 Singles

*Rest as needed b/t Sets

WORKOUT 2 SETS

20 Power Clean (95/65) Rx+(135/95)

15 Burpee

15 Power Clean (135/95) Rx+(155/105)

15 Burpee

10 Power Clean (155/105) Rx+(185/125)

15 Burpee

-Rest 5:00 b/t Sets

BEACH BODY ABS FINISHER

3 SETS

10 Barbell Rollouts

20 Hollow Rocks

-Rest as Needed b/t Sets

Wednesday, May 22

SNATCH COMPLEX

EVERY 2:00 FOR 4 SETS

1 Power Snatch + 2 OHS + 1 Squat Snatch

*Keep loading light to moderate. This is practice.

Each complex should be done unbroken.

WORKOUT

“NANCY”

5 ROUNDS FOR TIME

400m Run

15 OHS (95/65)

Thursday, May 23

WORKOUT

TABATA

8 Sets, :20 Work / :10 Off

Tabata 1 – Bike

Tabata 2 – Lunge

Tabata 3 – Toe-to Bar

Tabata 4 – Push-up

Tabata 5 – Pull-up

-Rest 1:00 b/t Tabatas

SUNS OUT, GUNS OUT FINISHER

ALTERNATING TABATA

T1 – Banded Tricep Pull-Down

T2 – Double DB Curl (light)

*8 Sets Each, Alternating Movements.

Friday, May 24

STRENGTH

3-3-3-3-3 Push Jerk*

*Bar is taken from the Ground. Building each set.

Start light to moderate and end above workout weight.

WORKOUT FOR TIME

3-6-9-12-9-6-3

Push Jerk (135,95) Rx+(155,105)

*15 Cal Row After Every Set

15:00 Hard Cap

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