MAY 8-14, 2023

MONDAY, MAY 8

4 SETS

8 HEAVY BULGARIAN SPLIT SQUATS L+R

8 TEMPO SINGLE ARM DB PUSH PRESS L+R

5 ROUNDS

10 POWER SNATCHES 95/65

10 BAR FACING BURPEES

 

TUESDAY, MAY 9

AMRAP 18 (WITH A PARTNER)

P1: (TIMEKEEPER)

7 TOES TO BAR

7 HSPU

14 WALL BALLS 20/14

P2: ACCUMULATE CALORIES BIKE

 

WEDNESDAY, MAY 10

EVERY 1:30 X 10 ROUNDS

30 DOUBLE UNDERS

MAX DISTANCE ROW

 

THURSDAY, MAY 11

6 SETS, EVERY 2:00

1 HANG SQUAT CLEAN

2 JERKS

3 ROUNDS

21 DOUBLE DB FRONT SQUATS 50s/35s

15 DOUBLE DB HANG POWER CLEANS

9 DOUBLE DB SHOULDER TO OH

 

FRIDAY, MAY 12

CROSSFIT.COM WOD/MURPH PREP

4 ROUNDS

15 PULL UPS

200M RUN

15 BOX CLEAR OVERS 20/16″

200M RUN

 

SATURDAY, MAY 13

AMRAP 14 (YOU GO, I GO – FULL RD)

16 ALTERNATING LUNGES

8 BURPEES

2 ROPE CLIMBS

*WEAR A VEST IF YOU HAVE ONE

 

SUNDAY, MAY 14

EMOM 12

1: 5 STRICT PULL UPS

2: 5 DEADLIFTS

3: MAX SHUTTLE RUNS

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