Weekly CrossFit Workouts: 08/21/23 – 08/27/23

08/21/2023
For Time
30 Thrusters (75/45)
300m Run
20 Thrusters (95/65)
400m Run
10 Thrusters (135/95)
500m Run
– Core Coaches Choice

08/22/2023
A1. DB Bench Press x 6-8 reps @ 3010
rest :90s
A2. Weighted Strict Pull Ups x 4-6 reps
rest :90s x 3 sets
– 3 Sets w/ a Partner – “You Go, I Go” (3 each)
300/250m Ski Erg
25 Push Ups
rest :90s after each set

*Option 1: RX
*Option 2: 250/200m Ski/15 Push Ups
*Option 3: 250/200m/AMRAP Push Ups until
1:30s mark

08/23/2023
6 Sets
1 Clean High Pull
1 Power Clean
1 Hang Squat Clean
rest :90s b/t sets building
21-15-9
Deadlifts (225/185)
30 Weighted Sit Ups after each set

08/24/2023
Every 10 minutes x 3 sets
1000m Row
100 Double Unders
25 Burpees


GYMNAST FIT
Skill: HSPU
WOD:
AMRAP 12
200m Rox
12 Push Ups
6 HSPU

08/25/2023
4 Sets:
Back Rack Split Squats x 8 reps/leg
rest :90s b/t legs
+
For Time
30 DB Front Rack Lunges (50/35)
30 Toes to Bar
30 Box Jumps (24/20)

08/26/2023
“Magic Mike”
Buy In: 1000m Ski Erg
– 3 Rounds
10 Deadlifts
10 Hang Power Cleans
10 Shoulder to Overhead
10 Pull Ups
– Cash Out: 1000m Run

Barbell Loads
RX: 155/115
Int: 135/95
Beg: Lighter Option

08/27/2023
For Time
500m Medball Run together – switch ball however
500m Sandbag Carry switch bag however
500m Farmer Carry switch however