Weekly CrossFit Workouts 07/15/24 – 07/21/24

Monday 07/15/24
A. Every 3 minutes x 12 minutes (4 sets)
4 Back Squats @ 30×0
*build from 6/24*

B. 5 RFT
6 DB Hang Cleans (50/35)
8 DB FR Box Step Ups (20″ box for all) (50/35)
100m Run
*13 minute cap*

Tuesday 07/16/24
A. AMRAP 10
3-5 Strict Pull Ups @ 21×1
-rest :10-:20s-
10 DB Floor Skull Crushers @ 21×1
rest :10-:20s

B. 5 RFT
50 Double Unders
15 DB Floor Press (50/35)
10 Toes to Bar

Wednesday 07/17/24
4 Sets
40/32 Calorie Row
30 Wall Ball Shots (20/14)
20 Alt DB Power Snatch (50/35)
rest 3 minutes b/t sets

Thursday 07/18/24
Every 5 minutes x 6 sets (3 sets of each)
Interval 1:
500m Run AFAP
Interval 2:
1500m/1000m Bike Erg AFAP

Friday 07/19/24
A. EMOM 10
3 Banded Deadlifts
*focus on explosiveness and lock out*

B. AMRAP 10
5 Burpee to 6″ target
7 Russian KBS (70/53)
9 Push Ups

Saturday 07/20/24
“Diogo Dragon Complex”
Build to a heavy cmoplex in 9 minutes or less
1 Power Clean
2 Thrusters
3 Hang Cleans

For time w/ a partner
30 Deadlifts (225/155)
30/24 Cal Ski Erg
20 Clean and Jerks (155/105)
15/12 Cal Ski Erg
10 Thrusters (135/95)
10/7 Cal Ski Erg

Sunday 07/21/24
w/ a Partner – “You go, I go”
10 RFT
200m Run
10 DB Box Step Overs (24/20) (50/35)

Buy In: 25 Burpees *done together*
Cash Out: 25 Burpees *done together*