CrossFit Workouts for Week of 5/29-6/3/2023

Monday, May 29th

“MURPH”

For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
– Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 1-mile run. If you have a 20-lb vest or body armor, wear it.

SCORE: TOTAL TIME

INTERMEDIATE

For time:
1-mile run
50 pull-ups
100 push-ups
150 air squats
1-mile run
– Partition the pull-ups, push-ups, and squats as needed. Head out for the second run no later than 25:00.

SCORE: TOTAL TIME

BEGINNER

For time:
800m run
-then-
10 rounds:
5 ring rows
10 push-ups with hands elevated on a box
15 air squats
-then-
800m run
– Partition the pull-ups, push-ups, and squats as needed. Head out for the second run no later than 20:00.

SCORE: TOTAL TIME

SKILL WORK

Rest, stretch, recover

Tuesday, May 30th

RX

EMOM 10:
7 DB shoulder presses (35/50 lb)
AMRAP calorie row OR bike
– Use two DBs.

INTERMEDIATE

EMOM 10:
7 DB shoulder presses (20/35 lb)
AMRAP calorie row OR bike
– Use two DBs.

BEGINNER

EMOM 10:
7 DB shoulder presses (10/25 lb)
AMRAP calorie row OR bike
– Use two DBs.

SKILL WORK

Pre-workout:
10:00 to work to a heavy 2-rep-max shoulder press.

Wednesday, May 31st

RX

5 rounds for time:
40 double-unders
30 box step-ups (20/24 in)
20 KB swings (35/53 lb)

SCORE: TOTAL TIME

INTERMEDIATE

5 rounds for time:
:30 double-under attempts
30 box step-ups (20/24 in)
20 KB swings (26/35 lb)

SCORE: TOTAL TIME

BEGINNER

5 rounds for time:
:30 penguin hops
20 box step-ups (20/24 in)
10 Russian KB swings (26/35 lb)

SCORE: TOTAL TIME

SKILL WORK

Pre-workout:
5×10 suitcase deadlifts

Thursday, June 1st

RX

5-5-3-3-1-1-1:
Back squat

SCORE: LOAD

INTERMEDIATE

Same as Rx’d

SCORE: LOAD

BEGINNER

7-7-5-5-3-3-3:
Back squat

SCORE: LOAD

Friday, June 2nd

RX

For time:
21-15-9:
Hang power snatches (65/95 lb)
Toes-to-bars

SCORE: TOTAL TIME

INTERMEDIATE

For time:
21-15-9:
Hang power snatches (55/75 lb)
Feet-above-shoulders

SCORE: TOTAL TIME

BEGINNER

For time:
21-15-9:
Hang power snatches (35/45 lb)
Hanging knee raises

SCORE: TOTAL TIME

SKILL WORK

Pre-workout:
Every 2:00 for 6 rounds:
3 hang power snatches

Saturday, June 3rd

RX

For time with a partner:
1,000m run
– Split the runs. One person works at a time.

Right into…

50 Curtis-P Complex (55/75 lb)*
* Both partners perform 4 burpees at the TOP of each minute.

Finish with…

800/1,000m row
– Split the row. One person works at a time.

– One person works to accumulate the Curtis-P Complex at a time, switching every minute. The partner on the barbell can start accumulating Curtis-P Complexes as soon as they have finished doing burpees.

SCORE: TOTAL TIME

INTERMEDIATE

For time with a partner:
800m run

Right into…

50 Curtis-P Complex (45/55 lb)*
* Perform 3 burpees at the TOP of each minute.

Finish with…

600/800m row

– Partners split the row and run. One person works to accumulate Curtis-P Complex at a time, switching every minute.

SCORE: TOTAL TIME

BEGINNER

For time with a partner:
800m run

Right into…

30 Curtis-P Complex (35/45 lb)*
* Perform 2 burpees at the TOP of each minute.

Finish with…

600/800m row

– Partners split the row and run. One person works to accumulate Curtis-P Complex at a time, switching every minute.

SCORE: TOTAL TIME

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