Monday – 4/10/23

A: “Megan”
21-15-9 reps for time of:
• Burpees
• KB Swings (53/35)
• Double-Unders

B: 12 EMOM of:
2 Power Snatches + 2 Overhead Squats (Build weight to a weight that still allows for good movement/form – no need to max out)

Saturday – 4/8/23

CrossFit Total

The CrossFit Total consists of three lifts: shoulder press, back squat, deadlift. Athletes get three attempts at each lift.

Friday – 4/7/23

For Time:
50 Sit-ups
50 Double Unders
5 Clean and Jerks (135/95)
40 Sit-ups
40 Double Unders
4 Clean and Jerks (135/95)
30 Sit-ups
30 Double Unders
3 Clean and Jerks (135/95)
20 Sit-ups
20 Double Unders
2 Clean and Jerks (135/95)
10 Sit-ups
10 Double Unders
1 Clean and Jerks (135/95)

Thursday – 4/6/23

A: 2×5 @ 65% then 3×5 @ 55% of 1RM Deadlift

B: For Time:
1 Push-up – 10 weighted step-ups (35/25)
2 Push-ups – 9 weighted step-ups (35/25)
3 Push-ups – 8 weighted step-ups (35/25)
4 Push-ups – 7 weighted step-ups (35/25)
5 Push-ups – 6 weighted step-ups (35/25)
6 Push-ups – 5 weighted step-ups (35/25)
7 Push-ups – 4 weighted step-ups (35/25)
8 Push-ups – 3 weighted step-ups (35/25)
9 Push-ups – 2 weighted step-ups (35/25)
10 Push-ups – 1 weighted step-up (35/25)

Wednesday – 4/5/23

A: 12 minute EMOM of: 2 power cleans @55% of your 1RM.

B: 3 Rounds of:
500m Row
10 Pull-ups

Tuesday – 4/4/23

For time:
400m Run
40 Wall Balls (20/14 – 10/9)
300m Run
30 Toes to Bar
200m Run
20 Push Presses (85/55)
100m Run
10 Overhead Squats (85/55)

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