Weekly Crossfit

Here is this week’s Crossfit workouts:

Sunday

Warm-up

100 Double Unders
30 Push-ups
20 Squats

Strength

EMOM 8 minutes: 3 Back Squats at 75% of 1 RM
Weight: 335

WOD

For time

20 Front Squats, 5 Ring Rows, 400 m Run 115/75
15 Front Squats, 10 Ring Rows, 400 m Run
10 Front Squats, 15 Ring Rows, 400 m Run
5 Front Squats, 20 Ring Rows, 400 m Run

Time: 13:03

Tuesday

Warm-up

400m Run
50 Squats
20 Push-ups
50 Ground 2 Overhead with Med Ball

Bench Press
EMOM- 3 Bench Press at 80% for 7 minutes
Weight: 180

WOD

14 minute AMRAP

12 Push Ups
8 Toes to Bar
4 Clean and Jerks (155)

Rounds: 4 + 4 T2B

After Party

Hold bottom of squat for 5 minutes

Wednesday

Warm-up

100 Jumping Jacks
100 Mountain Climbers

Strength: Weighted Pull Ups

EMOM 7 Pull ups increase weight or stay the same each minute- EMOM for 7 minutes 7 Pull ups
Weight: 40#

WOD

For time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps
Thrusters (135) and KB Swings (55)
30 seconds Rest Between Sets

Time: 16:04

After Party

Hold a plank position tabata style. 20 sec on 10 sec off 8 times

Friday

Warm-up

400m Run
20 Pull-ups
40 Squats

Strength: Deadlift
Work up to a HEAVY set of 5 DEAD LIFTS. Then do 3 sets of 5 at this weight.
Weight: 295

WOD

4 Rounds for time:

400 m Run
10 Dead Lifts (235)
20 KB Swings (55)

Time: 20:42

After Party

3 x 10 ab roll out

Saturday

Warm-up

800m Run
20 Push-ups
20 Toes 2 Bar

Strength: Snatch
5 @ 40% (55)
5 @ 50% (70)
3 @ 60% (85)
5 @ 65% (95)
5 @ 75% (105)
AMRAP @ 85%(120)
Reps: 5

WOD

5 rounds for time

20 Plate Over Head Walking Lunges (45) total 10 each side
20 KB Snatches (55) total 10 each side
20 Burpees

Time: 24:09