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CrossFit Workouts for Week of 4/11-4/15/2022

Monday, April 11th

STRENGTH

3×3*

Split Jerk

-Rest as Needed b/t Sets-

*All working sets should be Light…about 70-75% of 1-Rep Jerk. This is Deload week, keep mechanics perfect.

(Score is Weight)

Week 7 of 8

WORKOUT

AMRAP x 15 MINUTES

21/16 Cal Bike

7 Shoulder to Overhead (135/95)|(95/65)

3 Wall Walks

(Score is Time)

https://vimeo.com/695913037/24e00768ec

Tuesday, April 12th

WORKOUT

EMOM x 21 MINUTES

MIN 1 – 5 TNG Deadlifts (AHAP)

MIN 2 – 15 Burpees

MIN 3 – Max Rope Climbs

(Score is Total Reps)

https://vimeo.com/695912916/5625dc3a8e

Wednesday, April 13th

STRENGTH

3×3*

Squat Snatch

-Rest as Needed b/t Sets-

*All working sets should be Light…about 70-75% of 1-Rep Snatch. This is Deload week, keep mechanics perfect.

(Score is Weight)

Week 7 of 8

WORKOUT

EVERY 3:30 x 4 SETS

500/400m Row

10 Hang Squat Snatch (95/65)|(65/45)*

-Rest Remaining Time-

*Option for heavier weight at (115/75)|(75/55)

(Score is Slowest Set)

https://vimeo.com/695912765/c5ea8ca1df

Thursday, April 14th

WORKOUT

3-4 SETS FOR QUALITY

10-12 Strict Ring Dips or Bar Dips

20 Wtd. Sit-Ups (Athlete Choice)

12-15 Ring Rows or 3-5 Strict Ring Muscle-Ups

1:00 Plank

-Rest 1:30 b/t Sets-

(No Measure)

OPTIONAL FINISHER

FOR TIME

28-22-16-10

Alt. Slam Ball Lunges

Slam Balls

(Score is Time)

https://vimeo.com/695912643/6e2c222d91

Friday, April 15th

STRENGTH

3×3*

Squat Clean

*All working sets should be Light…about 70-75% of 1-Rep Clean. This is Deload week, keep mechanics perfect.

(Score is Weight)

Week 7 of 8

WORKOUT

“CLOUDKICKER”

4 ROUNDS FOR TIME

7 Unbroken Bear Complex* (115/75)|(75/55)

400m Run

*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Behind the Neck Push Press

(Score is Time)

https://vimeo.com/695912529/c90414caea

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