CrossFit | Apr 20 - 25

Monday | Lower Body MetCon

A) Skill: Front Squats

B) WOD | 4 Rounds of:

90sec Max Sled Drag (bodyweight)

90sec Max Front Squat (3/4 bodyweight)

90sec Max Cal. Bike

30sec Rest

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Tuesday | Upper Body Strength

A) Warm-Up 10min Slow

200 Meter Run

20 Cal. Row

30sec Plank

30-40 Double Unders

B) Every 2min for 10 Rounds:

-2 Push-Press (Building)

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Wednesday | Long Met-Con

A) Barbell Skill

B) For Time:

20 Power Clean 135/95

20 Toes To Bar

400 Meter Run

20 Thrusters 95/65

20 Teas To Bar

400 Meter Run

20 Power Snatch 75/45

20 Toes To Bar

400 Meter Run

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Thursday | Lower Body Strength

A) Warm-Up

3 Rounds of:

1min Bike

1min Step-Ups/Box Jumps

1min Row

B) Every 2min Alternating Movements for 10 Rounds of:

• 6 Back Racked Back Stepping Lunges 135/95

• 10 KB Swings 70/53

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Friday | Murph Prep

A) Met-Con

5 MIN AMRAP WITH VEST

5 PULL UPS

10 PUSH UPS

15 AIR SQUATS

400M RECOVERY JOG

5 MIN AMRAP WITHOUT VEST

5 PULL UPS

10 PUSH UPS

15 AIR SQUATS

400M RECOVERY JOG

5 MIN AMRAP WITH VEST

5 PULL UPS

10 PUSH UPS

15 AIR SQUATS

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Saturday | Week Finisher

A) STRENGTH

EMOM X 15 MINUTES

MIN 1 - 5 DB or BB Thrusters

MIN 2 - 10 Box Jumps (Step Down Each Rep)

MIN 3 - Easy Cardio

*All Reps should be unbroken. Start Moderate & Build to Mod-Heavy.

B) WORKOUT

5:00 Cardio Choice

Immediately Into...

AMRAP X 10 MINUTES

5 Burpees

10 DB Farmer Alt. Lunges (Light/Mod-Light)

15 Sit-Ups