CrossFit Workouts for Week of 4/5-4/9/2021

Monday, April 5^th    

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Light-Moderate complex of:

1 Power Snatch

+ 1 Snatch Balance

+ 1 Overhead Squat

(Score is Weight)

WORKOUT

FOR TIME

4 ROUNDS

5 Power Snatch (155/105)|(115/75)

3 Burpees Over the Bar

Immediately Into…

6 ROUNDS

3 Power Snatch

5 Burpees Over the Bar

(Score is Time)

Tuesday, April 6^th

WORKOUT

5 SETS FOR MAX REPS

1:00 – Walking Lunges

1:00 – Double Unders

1:00 – 200m Run

1:00 – Crossbody Mountain Climbers

1:00 – Plank Hold or Glute Bridge Hold

-1:00 Rest b/t Sets-

(Score is Reps)

Wednesday, April 7^th    

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Hang Squat Clean

(Score is Weight)

WORKOUT

3 ROUNDS FOR TIME

25 Sit-Ups

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

5 Hang Squat Cleans (185/135)|(135/95)*

*Option for Athlete Choice, AHAP.

(Score is Time)

Thursday, April 8^th

WORKOUT

AMRAP x 20 MINUTES

25/20 Cal Bike

2 Rope Climbs

100m Single KB Suitcase Carry (53/35)|(35/26)

2 Rope Climbs

20 KB Hollow Flutter Kicks*

*L/R = 1 Rep (Score is Rounds + Reps)

Friday, April 9^th

STRENGTH

8-8-6-6

Deadlift*

*Start Moderate-Heavy and Build to Heavy

(Score is Weight)

BENCHMARK WORKOUT

“DIANE”

FOR TIME

21-15-9

Deadlift (225/155)

Handstand Push-up

(Score is Time)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

OPTIONAL FINISHER

3 SETS

15 Diamond Push-Ups

15 DB or BB Skull-Crushers

(Athlete Choice, Light)

-Rest 1:30 b/t Sets-

(No Measure)