
Weekly Workouts for May 1st – 5th
Category : Weeks Workouts
MONDAY CrossFit: 20min: Wendler Back Squat Week 1 Warmup set x 2: 50% Set 1: 60% x 5 reps Set 2: 70% x 5 reps Set 3: 75% x 5 plus (aka “burnout set”) - then - 20min: Snatch balance work up to 3 rep max CrossFit Cardio: 30min AEMOM (Alternating Every Minute on the Minute) - Assault Bike for Cals (M: 15; W: 12) - Ladder Drill x 5 - Row for Cals (M: 15; W: 12) CrossFit Skills: Pull-up Development - Strict - Kipping - Butterfly - Muscleup Barbell Club: - Tall Snatch 5x5 - Snatch Balance 5x5 - OHS (Overhead Squat) 5x5 - Snatch 5x5 @ 60% TUESDAY CrossFit: Make 3 attempts at each of the following: Max set L pull-up Max distance handstand walk Max set pull-up Max time handstand hold WEDNESDAY CrossFit: “Diane” 21-15-9 Deadlift 225/155lb Hand Stand Push-up *This is a benchmark workout, top 5 men/women will be on the gym’s benchmark leaderboard CrossFit Cardio: Each for time: 8 x 400m sprints Rest 2min between each sprint CrossFit Skills: Pull-up Development - Strict - Kipping - Butterfly - Muscleup Barbell Club: - Split Jerk, Jump and Land Drill 5x10 - Press 3x3 - Push Press 3x3 - “Tall Split Jerk” 5x5 - Split Jerk 5x5 @ 60% * ”Diane” if it not done earlier in the day THURSDAY CrossFit: 10 rounds, each for time, of: 100-meter sprint Rest 90 seconds FRIDAY CrossFit: “Isabel” For Time: 30 Snatches 135/95 lb *This is a benchmark workout, top 5 men/women will be on the gym’s benchmark leaderboard CrossFit Cardio: Shuttle Sprint 10 x Toes to bar 10 x Pushups Shuttle Sprint 9 x TTB 9 X PU Shuttle Sprint 8 x TTB 8 x Pushup Shuttle sprint 7 x … * Continue down to 1 CrossFit Skills: Pull-up Development - Strict - Kipping - Butterfly - Muscleup Barbell Club: - Front Squat 5x5 - Tall Clean 5x5 - Clean Pull 5x5 - Hang Squat Clean 5x5 - Clean 5x5 @ 60% * “Isabel” if it wasn’t done earlier today