CrossFit Workouts – Week of April 15th, 2024

Monday
“Madagascar”
EMOM x 5 Sets
Min 1: 10 Back Squats (60-65%)
Min 2: Max Effort Air Squats
Min 3: Recovery Bike

Tuesday
Strength – Clean Complex
3 Clean High Pulls + 3 Hang Power Cleans + 3 Front Squats

-then-

“Alex & Marty”
For Time
15-12-9-6-3
DB Devil’s Press (50s/35s)
42-36-27-18-9
AbMat Sit Ups

Wednesday
Skill Work
Ring Muscle Up Practice

-then-

“Crack-a-lackin”
AMRAP 15
[2 Rounds]
800m Run
50 Wallballs (20/14)
-into-
Max Effort Burpees to Target

Thursday
Strength – Snatch Complex
5 Snatch Push Press + 1 Snatch Balance

-then-

“Skipper”
For Time
5-4-3-2-1
Power Cleans (185/125)
10-8-6-4-2
Burpee Broad Jumps (4’/3′)

Friday
“Melman”
AMRAP 7
1000m/850m Row
Max Reps Strict Handstand Pushups

-rest 5min, then-

AMRAP 7
1000m/850m Row
Max Reps Pushups

-rest 5min, then-

AMRAP 7
1000m/850m Row
Max Reps DB Bench Press (50s/35s)

Saturday
“I like to move it, move it”
8 Sets Each For Time
50 Double Unders
1 Rope Climb or 5 Strict Pullups
5 Overhead Squats (155/105)