Week of 4/1 Through 4/7


Monday 4/1

5 rounds for max weight. Complete 7 unbroken sets of the following:
1 power clean
1 front squat
1 push press
1 back squat
1 push press

Do all 5 movements to complete 1 set of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

Tuesday 4/2

in any order

max reps in 5:00
10 burpee box jumps
15 toes-to-bar

max reps in 5:00
14 alternating single-leg squats

max reps in 5:00
muscle-ups (or 5 pullups + 5 dips)

Wednesday 4/3

5 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 chest-to-bar pullups

Thursday 4/4

15-12-9 reps for time:
clusters, 43/29kg
bar-facing burpee

Friday 4/5

with a running clock perform one lift every :90 and add weight immediately after:
– start with an empty barbell and SNATCH for as long as possible
– once you cannot snatch the weight, CLEAN for as long as possible
– once you cannot clean the weight, DEADLIFT for as long as possible

Allow up to 3 misses per lift before moving on. Any extra attempts may be made right after the initial miss. Add any weight per jump.

Saturday 4/6

AMRAP in 30:00
800m run
15 synchronized double bell thrusters
15 synchronized burpees
150 double unders

Break up the run and the double unders between the partners however. The thrusters and the burpees must be done together and synchronized.

Sunday 4/7

for time:
500m row
40 thrusters, 20/15kg
500m row
30 thrusters
500m row
20 thrusters
500m row
10 thrusters


+ How Fit Are You? – CrossFit Journal
+ 3 Longevity Benefits of a Super Strong GripBarBend
+ At 71, She’s Never Felt Pain or Anxiety. Now Scientists Know Why – The New York Times