wod

CrossFit Workouts for Week of 4/12-4/16/2021

Monday, April 12th    

WORKOUT

FOR TIME*

30-30-20-20-10-10

Russian KB Swings (53/35)|(35/26)

Sit-Ups

*After each full set, complete 30 Double Unders. Option for Double Under set “must be” Unbroken.

(Score is Time)

FINISHER ON A 5:00 RUNNING CLOCK…

Accumulate Max Time in a Push-Up Plank*

*Each time you break perform 10 Push-Ups (Score is Time)

Tuesday, April 13th

STRENGTH

7-5-5-3-3

Strict Press*

*10 DB or KB Goblet Squats after each working set (Athlete Choice, Moderate-Heavy)

(Score is Weight)

BENCHMARK WORKOUT

“RUN IT BACK”

2 SETS

15-12-9 Thrusters (135/95)|(95/65)

Cal Bike*

-Rest 3:00 b/t Sets-

*12-10-7 Alternate Cal Option

(Score is Total Time)

Wednesday, April 14th    

STRENGTH

3 SETS FOR QUALITY

10 Bench Press (Athlete Choice, Mod-Heavy)

10/10 Single KB Crossbody Deadlift (Athlete Choice, Moderate)

-Rest as Needed b/t Sets-

(No Measure)

WORKOUT

AMRAP x 12 MINUTES*

2-4-6-8-10-etc…

Up-Down Box Jumps (30/24)

*Perform 2 Wall Walks after each full Set

(Score is Reps)

Thursday, April 15th

WORKOUT

5 ROUNDS FOR TIME

400m Run

20 Slam Balls (30/20)|(20/10)

20 Slam Ball Walking Lunges*

*Slam Ball held in a bear hug.

(Score is Time)

FINISHER

FOR TIME

100 Sit-Ups

100 Russian Twists

*Weight Optional for both.

(Score is Time)

Friday, April 16th

SKILL

ON A 12:00 RUNNING CLOCK…

Practice Ring Muscle-Ups

(No Measure)

WORKOUT

3 ROUNDS FOR TIME

5 Ring Muscle-Ups

15 Hang Power Snatch (95/65)|(65/45)

500/400m Row

(Score is Time)

RMU Option 1: Jumping Ring Muscle-Up

RMU Option 2: Burpee Pull-Ups

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