Weekly CrossFit Workouts 07/01/24 – 07/07/24

Monday 07/01/24
A.Pause Back Squat x 3 reps (2 second pause)
rest 2 minutes x 3 sets
+
B. 5 rounds
20 Wallball Shots
AMRAP DB Snatch (50/35)
rest 2 minutes between rounds

Tuesday 07/02/24
A1. Close Grip Bench Press x 8 reps
rest :30
A2. Supinated Barbell row x 8 reps
rest 1:30 x 4 sets
+
EMOM x 12
minute 1 – 15-20 Push-Ups
minute 2 – 6-8 Strict Pull-Ups

Wednesday 07/03/24
3 Rounds
15 Dumbbell Goblet Squats (50/35)
20/15 Cal Bike Erg
12 Dumbbell Reverse Lunge (50/35)
100 Meter Dumbbell Farrmer’s Carry
rest :60 between rounds

Thursday 07/04/24
McGhee
Complete as many rounds in 30 minutes as you can of:
5 Deadlifts (275/185)
13 push-ups
9 box jumps (24/20)

Friday 07/05/24
A. Strict Press x 5 reps
rest 2 minutes x 4 sets
+
B. 21-18-15-12-9-6-3
DB Push Press (50/35)
Inverted Row/Ring Rows

Saturday 07/06/24
Grace
30 Clean and Jerks (135/95)

*scale weight to (95/65) or (65/45)
** each workout should take <5 minutes

Sunday 07/07/24
In Teams of 2
8 Rounds
Partner 1:
200 Meter Run
While Partner 2:
6-10 Toes to Bar
+ Max Reps Air Squat
*Partner 1 runs rounds 1,3,5,7. Partner 2 runs rounds 2,4,6,8.