Weekly CrossFit Workouts 08/28/23 – 09/03/23

Monday 08/28/23
5 Runner Lunge w/ Rotation/side
AMRAP 20
20 Burpee Box Jumps (24/20)
15 Dumbbell Hang Squat Cleans (50/35)
10/7 Calorie Ski Erg

Tuesday 08/29/23
A1. Strict Dip/Box Dip/Ring Dip x 8-10 @ 2111
rest :90s
A2. Supinated Barbell Row x 6-8 reps
rest :90s x 3 sets
+
AMRAP 12
5 Strict Pull Ups
5 Handstand Push Ups
200m Run

Wednesday 08/30/23
EMOM 10
1 Snatch
building
+
AMRAP 7
20 Alt DB Snatch (50/35)
40 Double Unders

Thursday 08/31/23
3 Rounds
250m Row
15 American KBS @ 53/35
30 Burpees
15 American KBS @ 53/35
250m Row
rest 5 minutes b/t sets

GYMNAST FIT
Skill: HSPU

WOD:
Open 15.4
AMRAP 8
3 HSPU
3 Cleans (185/125 lb)
6 HSPU
3 Cleans (185/125 lb)
9 HSPU
3 Cleans (185/125 lb)
12 HSPU
6 Cleans (185/125 lb)
15 HSPU
6 Cleans (185/125 lb)
18 HSPU
6 Cleans (185/125 lb)
21 HSPU
9 Cleans (185/125 lb)

Friday 09/01/23
“Julia”
60 Calorie Row
30 Burpee Box Jump Overs 30/24
15 Thrusters 135/95
+
Partner Finisher:
Partner A: Farmers Carry (70/53) 300m
Partner B: AMRAP Sandbag Over Shoulder
1 set at each station-Done outside, if possible

Saturday 09/02/23
1,000m Ski
Then…
10 Power Cleans (135/95)
20 pull-ups
40 toes-to-bars
80 wall-ball shots (20/14)

Sunday 09/03/23
In teams of 2:
150 Calorie Row
500m Partner Sandbag Carry
150 Calorie Bike Erg