Weekly CrossFit & Function Workouts 07/13/26 – 07/19/26

Monday 07/13/26
Crossfit:
Muscle Snatch x 4
rest 2 minutes x 4 rounds
+
Crossfit:
Sham

7 rounds for time of:
11 bodyweight deadlifts
100-meter sprint

Function:
Muscle Clean x 4
rest 2 minutes x 4 rounds
+
Functiont:
Sham

7 rounds for time of:
11 bodyweight deadlifts
100-meter sprint

Tuesday 07/14/26
Crossfit:
Push press 3-3-3-3-3 reps
+
Complete as many reps as possible in 7 minutes of:
1 strict pull-up
1 push press 95/65
2 strict pull-ups
2 push presses
3 strict pull-ups
3 push presses

Wednesday 07/15/26
Crossfit:
3 Minute Clock:
21 AbMat sit-ups
15 box jumps 24/20
9 squat cleans 135/95
Max toes-to-bars in remaining time
rest 3 minutes x 4 rounds

Function:
3 Minute Clock:
21 AbMat sit-ups
15 Jump Squats
9 DB Front Squats 50/35
Max toes-to-bars in remaining time
rest 3 minutes x 4 rounds

Thursday 07/16/26
Crossfit & Function:
Gun Show
4 sets:
8 Dips
12 Alt DB Curls
rest 1-2 minutes between sets
+
AMRAP 4
Single DB Box step-ups (20″) (50/35)
rest 2 minutes
AMRAP 4
Max Calorie Row
rest 2 minutes
AMRAP 4
Max Calorie Bike Erg
rest 2 minutes
AMRAP 4
50ft Shuttle Runs
rest 2 minutes

Friday 07/17/26
Crossfit & Function:
Killer Core:
10 Barbell Rollouts (can support hips with band from rig)
https://youtube.com/shorts/xvMMzPBM4eE?si=ZxkCOH81eSGF_FFY
20 Medball Twists
:30 Side Plank Each Side
x 3 sets
+
Karen
150 Wallballs for time

Saturday 07/18/26
Crossfit:
Cali Bear
1 Clean and Jerk every :30 for 20 minutes 225/155

Function:
1 Sandbag Clean and Press every :30 for 20 minute HEAVY

Sunday 07/19/26
PArtner WOD
AMRAP 30:
15/10 Calories of Rowing
10 Box Jump or Step-Overs
10 Toes to Bar or Hanging Leg Raises
*alternate rounds