CrossFit Workouts for Week of 5/27-6/02/2024

Monday, May 27th

Workout

Murph

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.

Tuesday, May 28th

Workout

AMRAP x 25 MINUTES

30/25 Cal Bike

20 Sit-Ups

10 Up-Downs

20/15 Cal Bike

20 Alt. Deadbugs*

100m DB/ KB Suitcase Carry (Athlete Choice)**

*Option for Banded or DB Deadbugs.

*Switch hands at 50m mark.

(Score is Rounds + Reps)

Wednesday, May 29th

Strength

EMOM x 12 MINUTES*

1 Power Clean

+

1 Hang Power Clean

*Start Light-Moderate and build to Moderate-Heavy.

(Score is Weight)

Workout

7 ROUNDS FOR TIME

50 Double Unders

5 Hang Power Cleans (155/105)(115/75)

*Sub 75 Single-Unders as needed

(Score is Time)

Thursday, May 30th

Strength

Push Jerk

ON A 15:00 RUNNING CLOCK…

Build to a 5-Rep Moderate Push Jerk

Workout

AMRAP x 13 MINUTES

2-4-6-and so on…*

Shoulder to Overhead (115/75)(75/55)

DB Goblet Alt. Lunges (50/35)(35/20)

*Complete 1 Rope Climb or 3 Strict Pull-Ups after each full round.

(Score is Rounds + Reps)

Friday, May 31st

Workout

EVERY 3:00 x 6 SETS

10 Deadlifts (225/155)(155/105)

15 Box Jumps (30/24)(24/20)

Max Toes to Bar in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Set of Toes to Bar)

Saturday, June 1st

Strength

Thruster

ON A 12:00 RUNNING CLOCK…

Build to a 3-Rep Moderate-Heavy Thruster

Workout

IN TEAMS OF 2…

AMRAP x 12 MINUTES

8 Thrusters (Athlete Choice)

8 Up-Downs Over Bar

*P1 works while P2 completes Max Meter Row. Once a full round is complete partners switch.

(Score it Total Meters)

Sunday, June 2nd

Workout

AMRAP x 24 MINUTES

400m Run

15 Hand Release Push-Ups

:45 Plank Hold

5/5 KB or DB Hang Snatch*

:45 Bar Hang

*KB Weight (53/35)(35/26)

DB Weight (50/35)(35/20)

(Score is Rounds + Reps)

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