CrossFit Workouts – Week of April 17th, 2023

Monday
Levels Testing – Squat Endurance

Then…

“Going 135 in a 95”
5 Rounds for Time (RFT)
200m Run
5 Front Squats (135/95)

*12min Cap

Tuesday
Levels Testing – Upper Body Pull

Then…

“Jump On It”
AMRAP 16
1000m Row
20 Box Jumps (24/20)
10 Pullups

Wednesday
Strength – E90sec x 6 Rounds
3 Hang Power Cleans (Heavy)

Then…

“Moon Boy”
EMOM x 8
20 Double Unders + 1 Power Clean

1min Rest

EMOM x 8
20 Double Unders + 1 Power Clean

*Score = Weights Utilized

Thursday
“Born to Run”
AMRAP 24
800m Run
40 Goblet Lunges (50/35)
30 Bodybuilders
20 Hand Release Pushups

Then…

Successories – “Warrior Walks”

Friday
Strength – E90sec x 6 Rounds
3 Tempo Deadlifts (3131)

Then…

“Ouch”
21-15-9 For Time
Power Snatches (95/65)
Toes to Bar

*10min Cap

Saturday – Partner WoD
“Shaggy & Scooby”
30 Rounds for Time (RFT)
5/4 Calorie Assault Bike
5 Wallballs (20/14)
5 KB Sumo Deadlift High Pulls

*30min Cap