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CrossFit Workouts for Week of 05/08-05/13/2023

Monday, May 8th

RX

AMRAP 15 with a partner:
10 muscle-ups
200-m run with a partner
– One partner works and one rests during the muscle-ups.

INTERMEDIATE

AMRAP 15 with a partner:
10 low-ring muscle-up transitions
200-m run with a partner
– One partner works and one rests during the transitions.

BEGINNER

Same as Intermediate

SKILL WORK

Post-workout:
4 sets:
:20 ring dips
:10 rest

Tuesday, May 9th

RX

For time:
10-8-6-4-2:
Squat snatches (115/165 lb)
– Perform 3 wall walks after each set.

SCORE: TOTAL TIME

INTERMEDIATE

For time:
10-8-6-4-2:
Squat snatches (75/115 lb)
– Perform 3 wall walks after each set.

SCORE: TOTAL TIME

BEGINNER

For time:
10-8-6-4-2:
Hang squat snatches (35/45 lb)
– Perform 2 partial range of motion wall walks after each set.

SCORE: TOTAL TIME

SKILL WORK

Pre-workout:
4 sets for load:
3 overhead squats
– Build to your heaviest set.

Wednesday, May 10th

RX

For time:
5k run or row or 10k bike

SCORE: TOTAL TIME

INTERMEDIATE

Same as Rx’d

SCORE: TOTAL TIME

BEGINNER

For distance:
On a 20:00 clock:
Run or row or bike

SKILL WORK

Rest, stretch, recover

Thursday, May 11th

RX

AMRAP 12:
4 left-arm DB Turkish get-ups (25/35 lb)
4 right-arm DB Turkish get-ups
16 DB walking lunges
– Use one DB.

INTERMEDIATE

AMRAP 12:
4 left-arm DB Turkish get-ups (15/25 lb)
4 right-arm DB Turkish get-ups
16 DB walking lunges
– Use one DB.

BEGINNER

AMRAP 12:
4 left-arm DB Turkish get-ups (10/15 lb)
4 right-arm DB Turkish get-ups
16 DB walking lunges
– Use one DB.

SKILL WORK

Post-workout:
For time:
400-m DB farmers carry (35/50 lb)
– Use two dumbbells.

Friday, May 12th

RX

3 rounds for time:
50 up-downs
1:00 seated L-sit hold
– Accumulate a total of 1:00 in the L-sit per round.

SCORE: TOTAL TIME

INTERMEDIATE

3 rounds for time:
40 up-downs
1:00 seated L-sit hold (knees bent)
– Accumulate a total of 1:00 in the L-sit per round.

SCORE: TOTAL TIME

BEGINNER

3 rounds for time:
30 up-downs
:30 seated L-sit hold (knees bent)
– Accumulate a total of :30 in the L-sit per round.

SCORE: TOTAL TIME

SKILL WORK

Post-workout:
Accumulate:
50 barbell or PVC good mornings

Saturday, May 13th

Partner Angie
For time with a partner:
150 pull-ups
150 push-ups
150 sit-ups
150 squats
– One person works at a time, partners split reps evenly.

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