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Calgary CrossFit Gym Workouts for the week of April 13-19

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Calgary CrossFit Gym Workouts for the week of April 13-19
Monday
Competitive
Every 4 min on the minute for 32 minutes (8 rounds)
Row 250m
5 Power Clean 135/95lbs
10 Shoulder to Overhead 135/95lbs

Fitness
Row 250m
10 Russian Kettlebell Swings
5 KB shoulder to overhead each arm

Choose to either do Competitive or Fitness and scale accordingly

Tuesday
Competitive and Fitness
A. Back Squat
2 reps @85% X5

B. 10 min AMRAP
10 Front Squat 95/65lbs
10 Burpee

Rx+
“Rolov” Day 3
Row 8 x 400m
(1:2 work:rest)
*Pace should be close to what you did your 300’s with.

Choose to either do Competitive or Fitness and scale accordingly

Weightlifting
Clean and Jerk
[1+2] 2 reps X5sets @ 75-85%

Clean
2 reps X5sets @ 75-85%

Wednesday
Competitive
EMOM for 30 minutes
M1, 5-10 Toes to Bar
M2, 3 Snatch @ 70%
M3, 30 Double unders

Fitness
EMOM for 30 minutes
M1, 5-10 Ring Rows
M2, 10 American Kettlebell Swings
M3, 60 Single Unders

Choose to either do Competitive or Fitness and scale accordingly

Thursday
Competitive
Power Clean (All Touch and Go reps, balance between quality and weight here)
5 Reps EMOM x 5 min (55%)
4 Reps EMOM x 5 min (60+%)
3 Reps EMOM x 5 min (65-70%)
2 Reps EMOM x 5 min (75%)
1 Rep every 0:30 x 5 min (80%)
*Percentages are suggestions based off of 1RM Snatch so you can have an idea how heavy to be.

Fitness
Kettlebell High Pull (All Touch and Go reps, balance between quality and weight here)
5 Reps EMOM x 5 min
4 Reps EMOM x 5 min
3 Reps EMOM x 5 min
2 Reps EMOM x 5 min
1 Rep every 0:30 x 5 min
*Start with a lighter weight and work up every 5min.

Rx+
“Rolov” Day 4
Row 12 x 200m
(1:2 work :rest)
*These are sprints

Weightlifting
Snatch
2 reps X5sets @ 75-85%

Deficit Snatch Pull
2 Reps X5sets @ 85-95%

Friday
Competitive
A. Deadlift
2 reps @85% X5

B. 3 rounds for time of:
20 Dips
30 Pistol Squats

Fitness
A. Deadlift
2 reps @85% X5

B. 3 rounds for time of:
20 Push ups
50 Air Squats

Saturday
Competitive and Fitness
Partner AMRAP 30 min
Run 1 lap
20 Pull up
30 Wallball

P1 does 1 lap
P2 does 20 pull up
P1 does 30 Wallball
P2 does 1 lap
Continue following this pattern for 30 minutes

Choose to either do Competitive or Fitness and scale accordingly

Sunday
Competitive
Power Snatch (All Touch and Go reps, balance between quality and weight here)
5 Reps EMOM x 5 min (55%)
4 Reps EMOM x 5 min (60+%)
3 Reps EMOM x 5 min (65-70%)
2 Reps EMOM x 5 min (75%)
1 Rep every 0:30 x 5 min (80%)
*Percentages are suggestions based off of 1RM Snatch so you can have an idea how heavy to be.

Fitness
American Kettlebell Swing (Balance between quality and weight here)
5 Reps EMOM x 5 min
4 Reps EMOM x 5 min
3 Reps EMOM x 5 min
2 Reps EMOM x 5 min
1 Rep every 0:30 x 5 min
*Start with a lighter weight and work up every 5min.

Weightlifting
Jerk Drills
2 minutes

Jerks
2 reps X5 Sets

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