Weeks Workouts for April 10th-14th

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Gyms in North Fort Collins

Weeks Workouts for April 10th-14th

Monday

International Bench Press Day!

20 minutes:

Wendler Cycle Week 3: (5-3-1)

5x 70%; 3x 80%: 1 plus x 90% do as many reps at this weight as you can

– Then –

Hero Workout: “Nick”

12 rounds for time of:
Dumbbell hang squat cleans, 10 reps (M: 50 / W: 35)
6 handstand push-ups

*20min time cap

Tuesday

20 min to

Hang squat snatch 1-1-1-1-1 reps

*Establish heaviest single rep

– Then –

20 min time cap:

5 rounds for time of:
20 L pull-ups
16 ring dips

Wednesday

For time:
21 dumbbell thrusters (M: 50 / W: 35)
Run 400 meters
18 dumbbell thrusters (M: 50 / W: 35)
Run 400 meters
15 dumbbell thrusters (M: 50 / W: 35)
Run 400 meters

Thursday

3 rounds for time of:
Row 50 calories
150 double-unders
50 walking lunges

Friday

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

*15min per lift to establish 1 rep max for each