Weekly CrossFit Workouts 22/07/24 – 28/07/24

Monday 22/07/24
A. 4 Sets
6 Front Squats @ 20×0
*building each set*
rest 2 minutes b/ tsets

B. For Time
1000/800m Bike Erg
50 Wall Ball Shots (20/14)
500m Run


Tuesday 23/07/24
A. 3 Sets
Close Grip Bench Press x 6 reps
rest :30s
12-15 DB Bent Over Rows @ 20×1
rest 3 minutes
*heavier than 3 weeks ago*

B. EMOM 12
1 – 3-5 Ring Muscle Ups or 6-8 C2B Pull Ups
2 – 16-20 Alt DB Power Snatch (50/35)

Wednesday 24/07/24
For Time
30/24 Cal Row
20 Thrusters (135/95)
40 Burpees
20 Clean and Jerks (135/95)
30/24 Cal Row
*18m cap*


Thursday 25/07/24
4 Sets
400m Run
100m Farmers Carry (53/35)
20 Toes to Bar
rest 2 minutes b/t sets

*each round should take less than 5 minutes
scale accordingly

Friday 26/07/24
A. EMOM 10
3 Sumo Deadlifts @ 20×0

B. Tabata (:20s on / :10s off x 8)
Sandbag Squat
-rest 1 minute-
Double Unders
-rest 1 minute-
Ab Mat Sit-Ups

Saturday 27/07/24
For Time
30 Power Snatches (135/95)
30 Wall Walks
30 Snatches (95/65)
30 Handstand Push Ups

Core Cashout – Coaches Choice

Sunday 28/07/24
w/ a Partner
100 Burpees
100 American KBS (70/53)
100 Pull Ups
100 Calorie Bike Erg