Weekly CrossFit Workouts: 07/16/23 – 07/23/23

Monday 07/16/23
A. DB Rear Foot Elevated Split Squat x 8/side
rest 2:00 x 4 sets
– AMRAP x 12
200m Run
10 DB Box Step Ups (50/35) @ 20″
5 DB Deadlifts

Tuesday 07/18/23
A. Push Jerk x 3 reps@80-85%
rest 2 minutes x 6 sets
B.For Time
21-15-9
DB Push Press
Pull-ups
Push-ups (hands on DBs)


Wednesday 07/19/23
AMRAP 14
10 Heels Elevated DB Squats (35/20)
12/9 Calorie Row
rest 4 minutes
AMRAP 14
10 DB Power Snatch (50/35)
12/9 Cal Bike Erg

Thursday 07/20/23
A.Power Clean 5-5-3-3-3-1-1-1
*finishing with a heavy single
B. For Time
3 Rounds
60 Double Unders
300m Run

GYMNASTFIT
Skill: Pull Ups

WOD:
Cindy
– 5 Pull Ups
– 10 Push Ups
– 15 Squats

Friday 07/21/23
A.Farmer’s Carry 6x50ft
*use farmer’s handles to go as heavy as possible
**goal is to not drop handles in 50ft
B. For Time
EMOM 10
odd – 12/9 Cal Ski
even – 6 SB Cleans to shoulder (NO dropping bags)


Saturday 07/22/23
Buy In: 1,000m row
Then…
5 Rounds
5 Shoulder to Overhead 135/85
20 Russian KB Swings 70/53


Sunday 07/23/23
20 Rounds (Partners alternate rounds)
1 Devil Press (50/35lb)
2 DB Thrusters (50/35lb)
3 Burpee Box Jump Overs (24/20in