Weekly CrossFit Workouts: 07/03/23 – 07/09/23

Monday 07/03/23
A. Back Squat x 5 reps @ 50-60%
rest 2 minutes x 3 sets

– For Time
1-2-3-4-5-6-7
Wall Walks
10 Front Squats BEFORE each set (115/75)
12 minute cap

Scaled = 1-2-3-4-5-6 / Inchworms

Tuesday 07/04/23
AMRAP 20
10 Push Press (115/85)
10 Alt DB Power Snatch (50/35)
10 Box Jump (24/20)

Wednesday 07/05/23
AMRAP 12
300m Run
12 Toes to Bar
15 Russian KBS @ 53/35

rest 3 minutes x 2 sets

Thursday 07/06/23
Every 5 minutes x 25 minutes
500/400m Bike Erg
10 Hang Power Cleans (135/95)
300/200m Row

*Scale Up = 155/115

Int:
400/300 Bike
8 Hang Power Clean @ 115/95
250/150m Row

Found:
350m/300 Bike
8 HPC @ Light weight
200/125m Row

Friday 07/07/23
A. Deadlift x 5 reps @ 50-60%
rest 2 minutes x 3 sets

B. For Time
300m Single Arm Farmer Carry (70/53)*
30 Burpee Box Get Overs** (30/24)
300m Sandbag Walk (80/60)
15 minute cap
*Switch hands whenever

Saturday 07/08/23
AMRAP 25
400m Run
5 Ring/Bar Muscle Ups / 10 Chest to Bar or 8 Chin Over Bar Pull Ups
7 Shoulder to Overhead (135/95)
15 American KBS (70/53)

Sunday 07/09/23
Teams of 2
1800/1600m Row
100 Wall Ball Shots (20/14)
100 Push Ups
1800/1600m Row