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CrossFit Workouts for Week of 4/18-4/22/2022

Monday, April 18th

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Snatch

(Score is Weight)

Week 8 of 8

WORKOUT

3 ROUNDS FOR TIME

500/400m Row

6 Power Snatches (135/95)|(95/65)

12 Alt. Back Rack Lunges

(Score is Time)

https://vimeo.com/698777593/d522f8e229

Tuesday, April 19th

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Clean and Jerk

(Score is Weight)

Week 8 of 8

WORKOUT

AMRAP x 13 MINUTES

40 Double Unders*

30 Wall Balls (20/14)|(14/10)

20 Toes to Bar

*Option for ‘Unbroken

(Score is Rounds + Reps)

https://vimeo.com/698777345/f017e602cb

Wednesday, April 20th

STRENGTH

4 SETS

8-12 Reps

DB Bench Press*

20 Seated Banded Rows**

*Start Moderate, build to Heavy.

**Slow and controlled reps.

-Rest as Needed b/t Sets-

(Score is Weight)

WORKOUT

FOR TIME

2-4-6-8-10-8-6-4-2*

Burpee Box Jump Overs (30/24)|(24/20)**

*50m DBL DB Carry (50/35)|(35/20) after each set. DBs can be held any way.

**Option for ‘Crawl Over’

(Score is Time)

https://vimeo.com/698777140/16e2c75175

Thursday, April 21st

WORKOUT

“AVA”

AMRAP x 20:53 MINUTES

400m Run

21 Ground to Overhead (95/65)|(65/45)

(Score is Rounds + Reps)

https://vimeo.com/698776992/8ec53e5268

Friday, April 22nd

EXTENDED WARM-UP

EMOM x 10 MINUTES

Min 1 – :40 Pistol Squat Practice*

Min 2 – 2-4 Reps of Bar Muscle-Up Practice**

*Pistol Squat Options… Narrow Stance Air Squats Lateral Box Step-Ups Pistol Box Squat

**Bar Muscle-Up Options… Hips to Bar Kip Drill Jumping BMU

(No Measure)

WORKOUT

5 SETS ON A 3:00 RUNNING CLOCK…

8 Bar Muscle-Ups

16 Alt. Pistols or 30 Air Squats

Max Cal Bike in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Total Cals)

BMU Option 1: Jumping BMU

BMU Option 2: Burpee Chest to Bar Pull-Ups

https://vimeo.com/698776693/ed25de6cf9

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