Week of 05.05.25
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Table of Contents
CrossFit Workout of the Day: Monday
“The Cinco”
5 Sets
5 Minute AMRAP:
5 Front Squat (115/75#)
5 Burpees Over Bar
5 Hang Power Clean
5 Burpees Over Bar
5 Shoulder to Overhead
* Rest 1:30 between sets.
* Pick up where you left off.
Tuesday
Gymnastics Work
On a 10:00 running clock…
Practice Gymnastic Kipping or Butterfly Pull-Ups
“Pull N’ Peel”
For Time:
40-30-20-10
Pull-Ups
* Complete a 500/400 Meter Row between each set. The workout ends with a 500/400 Meter Row.
Wednesday
Snatch
5×2 @ RPE 6-7
* This is a deload week.
7 Rounds for Time:
200 Meter Run
5 Power Snatches (155/105#)
Thursday
For Time:
30/25 Calorie Bike
20 Toes to Bar
20 DB Goblet Alt. Lunges (50/35#)
40/30 Calorie Bike
30 Toes to Bar
30 DB Goblet Alt. Lunges
50/40 Calorie Bike
40 Toes to Bar
40 DB Goblet Alt. Lunges
* Option for Heavier DB (75/50#).
* 22 minute time cap.
Friday
Clean & Jerk
5×2 @ RPE 6-7
* This is a deload week.
7 Rounds for Time:
15 Wall Balls (20/14#)
5 Power Cleans (205/145#)
* 15 minute time cap.
Saturday
Gymnastics Work
6 Minute EMOM:
1 Kip Swing + 1 Hips to Rings + 1 Muscle-Up
In teams of 2…
20 Minute AMRAP:
2 Ring Muscle-Ups or Burpee Pull-Ups
35 Double Unders
100 Meter Run
* P1 completes a full round while P2 rests. Once a full round is completed partners switch.
Sunday
“A Mother of a Workout”
4 Rounds for Time:
50/40 Calorie Row
40 Sit-Ups
30 Hand Release Push-Ups
20 DB Goblet Alt. Step-Ups (50/35#)|(24/20″)
36 Minute time cap.