Programming – Week of May 23rd, 2022

CrossFit Workouts – Week of May 23rd, 2022

Monday
E2MOM x 6 Rounds
1 Clean Pull + 1 Clean

Then… “Grace”
For Time
30 Clean & Jerks (135/95)

Tuesday
“Hey, Nice Snatch”
AMRAP 28
400m Run
3 Power Snatches
400m Run
3 Squat Snatches

*Pick your weight and make sure it is moderately heavy to heavy

Wednesday
5 Sets – Box Squats
1 Sets of 3
2 Sets of 2
2 Sets of 1

Then… “KB Bane”
AMRAP 10
10 Goblet Squats (53/35)
10 Goblet Lunges (53/35)
15 Lateral Burpees Over KB/DB

Thursday
“Hush”
AMRAP 12
50 Bodybuilders
50 Russian Swings (53/35)

Then… “Successories”
4 Rounds for Quality
12ea Single Arm DB Floor Press
10 Pushup DB Drag

Friday
“Two-Faced”
6 Rounds for Time (RFT)
12/10 Calorie Assault Bike
10 Push Presses (115/75)

*30sec rest between rounds

Saturday – Memorial Day “Murph”
“Murph”
For Time
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run

*Partition the reps how you see fit
*No time cap