Weekly CrossFit Workouts: 08/14/23 – 08/20/23

Monday 08/14/23
For time:
200 Double Unders
100 Air Squats
1 mile Run
50 Front Rack DB Lunges (50/35) in place

Tuesday 08/15/23
A1. Strict Handstand Push-Up x 8-10 reps
rest 1:30
A2. Strict Pull-Ups x 8-10 reps
rest 1:30 x 3 sets
– 5 sets:
250/200m Row SPRINT
10 DB Push Press (50/35)
10 DB Plank Row (5/arm)
rest 2:00 after each set

Wednesday 08/16/23
7 sets:
Power Snatch x 1
Overhead Squat x 2
rest 1:30 after each set building
– Every :90 x 9 minutes minutes (6 sets):
15 KB Russian Swings
10 KB Goblet Squats
RX 53/35

Thursday 08/17/23
3 Sets
Run 500m
20 Burpees
20 Box Jump Overs (24/20)
rest 3 minutes b/t sets

GYMNAST FIT
Skill: HSPU
WOD:
“Diane”
21-15-9
– Deadlifts (225/155)
– HSPU

Friday 08/18/23
4 Sets
Barbell Reverse Lunges x 12 alt reps
rest 2 minutes b/t sets
– EMOM 12
1 – 20 Wall Ball Shots (20/14)
2 – 150′ Farmer Carry (53/35)
3 – Rest

Saturday 08/19/23
“2007”
1000m Row Buy In
into
5 RFT
25 Pull Ups
7 Push Jerks (135/85)

Sunday 08/20/23
6 Rounds (You go, I go)
A: 500/400m Bike Erg
non-working partner = Sandbag Hold
rest 2 minutes
6 Rounds
A: 500/400m Bike Erg
B: Barbell Front Rack Hold (95/65)