21.05.03 – 21.05.08

Monday 21.05.03

CrossFit

Alternating EMOM x 10 rounds
Even: 3 Push Press
Odd: 1 Push Press

*Build to a heavy triple and heavy single. If you fail a set, drop to the last successful load and climb again.

Push, jump, pull…
AMRAP 11 Minutes
8 Push Press 135/95lbs
9 Burpee Box Jump Overs 24/20"
10 Toes to Bar
Rest 3:00

AMRAP 6 Minutes

Rest 3:00

AMRAP 4 Minutes

*Continue where you left off after each rest period.

Weightlifting

Overhead squat – heavy single
Muscle snatch – heavy single
Power snatch – 80% x 1 x 4
GHD sit-ups – 3 x 10

Tuesday 21.05.04

CrossFit

Back Squat
20min to complete:

5 pause squats (3-sec) + 5 regular squats @ 25% of the 20 rep
10 reps @ 50% of the 20 rep
10 reps @ 75% of the 20 rep
20 reps – ADD 5-10lbs today compared to what you did on the previous squat day

*If you haven’t done a 5 rep max, establish that instead today!

100 meter sprint repeats
On the 2 minutes for 6 rounds
100m Sprint

*These are all out efforts!

Weightlifting

Snatch – 75% x 1 x 4
Snatch pull – 95% x 3 x 3
Front squat – 78% x 3 x 5
GHD sit-ups – 3 x 10

Wednesday 21.05.05

CrossFit

Gymnastics Test
Strict Pull-ups
3x max rep

Rest 3 mins between sets

*First set MUST be a true max!

Cleaner than you found it
2 rounds for time of:
150 Double Unders
15 Power Cleans, 185/125 lbs
10/8 Muscle-ups

Weightlifting

Hang muscle snatch – 75% x 3 x 3
Snatch – 60% x 3 x 3
Clean & jerk – 60% x 2 x 3

Thursday 21.05.06

CrossFit

Back Squat
20min to complete:

5 pause squats (3-sec) + 5 regular squats @ 25% of the 20 rep
10 reps @ 50% of the 20 rep
10 reps @ 75% of the 20 rep
20 reps – ADD 5-10lbs today compared to what you did on the previous squat day

If you haven’t done a 5 rep max, establish that instead today!

Timing is everything
2-6-10-14-18 reps, for time of:
Hang Power Clean, 135/95 lbs
Front Rack Lunge, 135/95 lbs

Weightlifting

Clean & jerk – 75% x 1 x 4
Clean pull – 95% (of clean) x 3 x 3
Back squat – 78% x 3 x 5
Hanging leg raise – 3 x 10

Friday 21.05.07

CrossFit

Thruster
12-9-6-3

Use the heaviest weight you can for each set.
Rest 3 mins between sets.

Wallballs And Prayers
AMRAP 4 Minutes
12/8 Calorie Bike
18 Wallballs 20/14lbs

Rest 2:00

AMRAP 5 Minutes
12/8 Calorie Bike
14 Wallballs 20/14lbs

Rest 3:00

AMRAP 6 Minutes
12/8 Calorie Bike
10 Wallballs 20/14lbs"

Weightlifting

Rest

Saturday 21.05.08

Weightlifting

Snatch – heavy single
Clean & jerk – heavy single
Back squat – heavy single
Stiff-legged deadlift – 3 x 5 heavy