Weekly CrossFit Workouts: 07/24/23 – 07/31/23

Monday 07/24/23
A.Front Squat x 3 reps
rest 2 minutes x 3 sets

B.Fight Gone Bad
3 Rounds For Total Reps
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest

Tuesday 07/25/23
A1. Close Grip Bench Press x 6-8 Reps rest :30
A2. Pendlay Row x 6-8 Reps
Rest 2:30 x 4 sets

B.For Time
50 DB Bench Press Heavy!
*3 Ring Muscle-ups/C2B/Pull-ups every time
you break

Wednesday 07/26/23
AMRAP 30
Bike 500/400m
Then 2 rounds of Cindy
*Cindy is 5 pull-ups, 10 Push-ups and 15 air squats

Thursday 07/27/23
Every 5 min x 30 min (6 sets):

Intervals 1, 2, 3:
Ski Erg 800m/600m
Intervals 4, 5, 6:
100m KB Farmer’s carry

GYMNASTFIT
Skill: HSPU

WOD:
21-15-9
– Power Cleans (135/95)
– HSPU

Friday 07/28/23
A.Snatch Grip Deadlift x 5 reps
rest 2:00 x 5 sets

B.For reps
3 Rounds:
1 Min Row
1 Min Back Squat* (from the ground)
1 Min Rest
*Increase back squat every round
**135/75,155/95,185/125

Saturday 07/29/23
A.Thruster x 3 reps (from the ground)
rest 2:00 x 4 sets

B.50-40-30-20-10
Double Unders
Sit Ups

Sunday 07/31/23
Ten Rounds (Partners alternate rounds)
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Shoulder To Overhead

Cash Out: 500m SB Carry (shared)