Public Whiteboard

Components

250429

Stretching

- AT-HOME -

Clean and Jerk

Settings

Workout

CrossFit - Tue, Apr 29

General Warm-up (No Measure)

3 sets:
1:00 bike
10 inchworm + push-ups
10 banded pull-aparts
10 banded monster walks
:30 handstand hold, pike handstand hold, or plank hold from the knees

250429 (AMRAP - Reps)

- RX -
AMRAP 20:
Bike for calories
- Every 20/15 calories, stop and perform a :20 max wall walk

— score is calories plus wall walks (wall walks = 3 reps)

- INTERMEDIATE -
AMRAP 20:
Bike for calories
- Every 15/12 calories, stop and perform a :20 max wall walk

— score is calories plus wall walks (wall walks = 3 reps)

- BEGINNER -
AMRAP 20:
Bike for calories
- Every 10 calories, stop and perform a :20 wall walk

— score is calories plus wall walks (wall walks = 3 reps)

- MASTERS 55+ -
Same as Rx'd

Stretching (Checkmark)

Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats

- AT-HOME - (AMRAP - Rounds and Reps)

AMRAP 20:
3 shuttle runs
10 walking lunges
- Every 3 rounds, stop and perform a :20 side plank/side.
- 1 shuttle run is 25 out and back.

Work Your Weakness

Clean and Jerk (- STRENGTH I -
Clean and jerk
Wave 1:
75% x 3
80% x 2
85% x 1

Wave 2:
80% x 2
85% x 2
90% x 1

Wave 3:
85% x 1
90% x 1
95% x 1
Heavy single x 1

)

Clean and Jerk

- Welcome to week four of the 2025 Strength 1 lifting cycle. Next week will be a deload week and then in week six, we will test our 1-rep clean and jerk.
- Use a recent max or heavy single for your percentages.
- If the percentage calls for more than a single rep, they are meant to be completed as unbroken, touch-and-go reps.
- Rest as needed between percentages and waves.

Optional Murph Prep - All

Metcon (No Measure)

AMRAP 10:
- 5 Weighted Pull-ups (Scale: Banded, Jumping, Ring Rows)
- 10 DB Bench Press
- 15 Jump Squats
- 200m Run