Weekly Workouts for April 17th – 21st

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CrossFit in Fort Collins

Weekly Workouts for April 17th – 21st

Monday

CrossFit:

International Bench Press Day!

20min to test Bench Press 1RM (1 rep max)

– then –

Karen

For time:
150 wall-ball shots, 20/14-lb. ball

*This is a benchmark workout, top 5 men/women will be on the gym’s benchmark leaderboard

CrossFit Cardio:

Death by 10 meters

*Run 10m in min 1, run 20m in min two, ect.

CrossFit Skills:

Rope Climbs

Barbell Club:

Power Clean, find a heavy single

 

Tuesday

CrossFit:

7 rounds for time of:
10 handstand push-ups
2 rope ascents, 15-ft. rope

 

Wednesday

CrossFit:

“Helen”

3 rounds for time of:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups

*This is a benchmark workout, top 5 men/women will be on the gym’s benchmark leaderboard

CrossFit Cardio:

“Abbate” Hero Workout

Run 1mi

21 clean and jerk

run 800

21 clean and jerk

run 1 mi

CrossFit Skills:

Pullups, Strict and Kipping

Barbell Club:

Romainian Deadlift

21-15-9

 

Thursday

CrossFit:

20min for:

Overhead squat, find a 3RM (3 rep max)

-then-

“Cindy”

20min AMRAP

5 x pullup

10 x pushup

15 x airsquat

*This is a benchmark workout, top 5 men/women will be on the gym’s benchmark leaderboard

 

Friday

CrossFit:

Complete as many rounds as possible in 12 minutes of:
20 Ab-mat sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges

*choose your own weight for dumbbell or kettle-bell

CrossFit Cardio:

“Bradley” Hero Workout

10RFT

sprint 100m

10 pullup

sprint 100m

10 burpees

rest 30sec

CrossFit Skills:

Toes to Bar

Barbell Club:

Back-squat

5 x 5; with 3 breaths in between reps