Weekly Workouts May 8th – 12th

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Best CrossFit in Fort Collins

Weekly Workouts May 8th – 12th

MONDAY

CrossFit:
20min:
Wendler Back Squat Week 2
Warmup set x 2: 50%
Set 1: 65% x 5 reps
Set 2: 70% x 5 reps
Set 3: 80% x 5 plus (aka “burnout set”)
- then -
20min AMRAP:
Row 500 meters
 200-m dumbell farmers carry
 Dumbbell waiters walk, 50 meters, right arm
 Dumbbell waiters walk, 50 meters, left arm

CrossFit Cardio:
10 rounds for time:
Run 200m
10 x double unders
Rest 1min

CrossFit Skills:
Hand stand walking and hand stand pushup development

Barbell Club:
Establish 1RM (1 rep max) Snatch

TUESDAY

CrossFit:
15-12-9 reps for time of:
 Toes-to-bars
 Wall-balls
 (75-lb/55-lb) thrusters

WEDNESDAY

CrossFit:
Five 3-minute rounds of:
 Front squats, 10 reps (185lb/135lb)
 10 box jumps, (36-in/30-in box)
 Row or Assault Bike for max calories
Rest 3 minutes between rounds.

CrossFit Cardio:
5min AMRAP:
5 x Box jump
5 x Wallball
5 x Burpee
Rest 3min
5min AMRAP:
10 x Box jump
10 x Wallball
10 x Burpee
Rest 3min
5min AMRAP:
5 x Box jump
5 x Wallball
5 x Burpee

CrossFit Skills:
Hand stand walking and hand stand pushup development

Barbell Club:
Establish 1RM (1 rep max) Clean and Jerk

THURSDAY

CrossFit:
20min to find 1RM (1 rep max)
Push press
-then-
20min time cap:
“Badger”
3 rounds for time of:
 95-lb. squat cleans, 30 reps
 30 pull-ups
 Run 800 meters

FRIDAY

CrossFit:
“Randy”
75 x snatches for time (75lb/55lb)
* This is a gym benchmark leaderboard workout

CrossFit Cardio:
Run 3 miles for time

CrossFit Skills:
Hand stand walking and hand stand pushup development

Barbell Club:
Establish 1RM (1 rep max) deadlift