Weekly CrossFit Workouts 09/04/23 – 09/10/23

Monday 09/04/23
Holleyman

30 rounds for time of:
5 wall-ball shots (20/14)
3 handstand push-ups
1 power clean (225/155)

Tuesday 09/05/23
1 Strict Press + 3 Push Presses

rest 2 minutes x 5 sets
+
24-16-8
Double Dumbbell Push Press (50/35)
Push-ups

Wednesday 09/06/23
Every 2 minutes for 20 minutes:

1 power clean
1 hang power clean
1 Push jerk
*building
+
3 Rounds
6 Hang Power Cleans (75/55)
12 Front Rack Lunges

Thursday 09/07/23

Accumulate 3 minutes in Ring Support Hold

+
The Ghost

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute of rest

Friday 09/08/23
Romanian Deadlift x 8 reps

rest 2 minutes x 4 sets
+
40-30-20 reps for time of:
DB Snatches Alt. Arms (35/20)
Dumbbell box step-ups (35/20)
*200m run between rounds
**20 inch box

Saturday 09/09/23
50-40-30-20-10:

Wallballs (20/14)
Box Jumps (24″/20″)
Sumo KB Deadlift (70/53)

Sunday 09/10/23
22 Rounds For Time alternating with Partner:

7 Pull-ups
7 DB Front Squats (50/35)
7 DB Push Press (R)
7 DB Push Press (L)

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