Weekly CrossFit Workouts 07/08/24 – 07/14/24

Monday 07/08/24
A. Tempo Back Squat x 4 reps (4 second eccentric)
x 4 sets
+
B. WOD
20 Double KB Squats
200m Run
20 KB Gorills Rows
200m Run
20 KB Deadlifts
200m Run
20 KB Reverse Lunges
200m Run

Tuesday 07/09/24
A1. Push Press x 8 reps (1 second pause on top)
rest :30
A2. Bench Supported DB Row 8 per arm
rest 1:30 x 3 sets
+
B. WOD
AMRAP 10
10 Dips
20 Alt. Hammer Curls
10 DB Push Press

Wednesday 07/10/24
A. 5 sets:
Power Clean+ Hang Power Clean+Push Jerk
rest 1:30 after each set *building*
+
B. WOD
3 Rounds
5 Deadlifts (95/65)
5 Hang Power Cleans (95/65)
5 Front Squats (95/65)
rest 1 minute
2 Rounds
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
rest 1 minute
1 Round

Thursday 07/11/24
Every 6 minutes x 30 minutes
500m Row
4 Wall Walks
25 Air Squats

Friday 07/12/24
A. Romanian Deadlift x 8 reps
– immediately into –
B. Supinated Ring Row/Inverted Row x 12
rest 2:00 x 4 sets
+
E2MOM x 12 minutes (6 sets)
8 KB Deadlifts 53/35
10 Box Jumps + Step Down (24/20)

Saturday 07/13/24
6 Rounds:
Rest 2 minutes between rounds
10 Single Arm Devils Press (50/35) * 5 per side
20/16 Calorie Bike Erg

Sunday 07/14/24
In Teams of 2
To Be Completed As “You Go, I Go”
20 Rounds (10 Each)
4 Toes to Bar
8 Push-ups
16 Double Unders