Workouts for 5/6-5/11/2019

Monday, May 6

SKILL

8 x 100m Sprint
1 Minute Rest

VENTILATION / PLUMBING

20 Minute AMRAP:
5 Pull-ups (Fit: Banded/Toe-Spot, RX: Kipping, FB: C2B)
10 Push-ups (Fit: Knee/Box/Bar Push-ups)
15 Slamballs (Fit: 30/20#, RX: 40/30#, FB: 50/40#)
20 Box Jumps (Fit: 20/16", RX: 24/20", FB: 30/24")


Tuesday, May 7

STRENGTH

4x10 Back Squat
25 Air Squats Between Sets

VENTILATION / PLUMBING

"Condensed 14.5" (20 Minute Timecap):
18-15-12-9-6-3
Thrusters (Fit: 75/55#, RX: 95/65#)
Burpees Over Bar (Fit: Bodybuilders)


Wednesday, May 8

SKILL

3 x 400m Run
2 Minutes Rest

VENTILATION / PLUMBING

10 Minute AMRAP:
3,6,9,12,15,18...
Sit-ups
Double-Unders (Fit: Single-Unders/Penguin Claps)
American Kettlebell Swings (Fit: 44/26#, RX: 53/35)

4 Minutes Rest

6 Minute AMRAP:
3,6,9,12,15,18...
Sit-ups
Double-Unders (Fit: Single-Unders/Penguin Claps)
American Kettlebell Swings (Fit: 44/26#, RX: 53/35)


Thursday, May 9

STRENGTH

4x15 DB Row/Arm
8 Pull-ups Between Sets (Fit: Toe-Spot/Banded)

VENTILATION / PLUMBING

"Nancy With a Row" (5 Rounds for Time):
500m Row
15 Power Snatch (Fit: 75/55#, RX: 95/65#)


Friday, May 10

STRENGTH

4x10 DB Bench Press
15 Push-ups Between Sets (Fit: Knee/Box/Bar Push-ups)

VENTILATION / PLUMBING

4 Round For Time:
10 Single-Arm Dumbbell Cleans (Fit: 35/20#, RX: 50/35#)
20 Single-Arm Dumbbell Overhead Lunges (Same Weight)
10 Toes-2-Bar (Fit: Hanging Knee Raises)


Saturday, May 11

STRENGTH

Crossfit Total:
1 Rep Max Back Squat
1 Rep Max Strict Press
1 Rep Max Deadlift