Weekly CrossFit Workouts: 7/11/22-7/17/22

Monday, 7/11/22:
A. 15 MINS TO BUILD TO TOUGH OVERHEAD SQUAT SINGLE
+
For Time:
3 Rounds of:
20 DB Snatches (50/35)
12 Burpee Over the DB
-Rest 3 mins-
3 Rounds of:
10 C2B PU
12 Burpee Over the DB
**14 MIN CAP**

Tuesday, 7/12/22:
“Lungs”
100/80 Cal Bike
1 Mile Run
2k Row
**32 MIN CAP**
+
3 Rounds for Quality:
10/10 Pallof Press
20 Hollow Rocks
20 Supermans

Wednesday, 7/13/22:
A. Push Press
2×10 @ 60% of 1RM
2×8 @ 70% of 1RM
+
AMRAP X 10
10 Hang DB Clean and Jerk (50/35lb) (22.5/15kg)
10 Box Jumps (24/20)

Thursday, 7/14/22:
A. “Pump Complex”
Every 2:30 x 5
5 Pendlay Rows
5 Strict Pull-Ups
10 Hammer Curls
+
Helen
3 RFT
400M Run
21 KB Swings (53/35lb) (24/16kg)
12 Pull-Ups
**15 MIN CAP**

Friday, 7/15/22:
A. Pause Front Squat
4×3 (w/ 3-sec pause in bottom)
+
For Time
100 Double Unders
75 Air Squats
50 Sit-Ups
25 HSPU
50 Sit-Ups
75 Air Squats
100 Double Unders
**18 MIN CAP**

Saturday, 7/16/22:
A. EMOM X 9
Min 1: :45 Single Arm Suitcase Hold (R Arm)
Min 2: :45 Single Arm Suitcase Hold (L Arm)
Min 3: 10 Deadlift (Building)
+
For Time:
30 Deadlift (185/125lb) (84/57kg)
1600m run
20 Deadlift
800m run
10 Deadlift
400m run
**24 MIN CAP**

Sunday, 7/17/22:
A. Floor Press
1×10
2×8
1×6
+
“Mario and Luigi”
AMRAP X 20 W/ Partner
50 Burpees to Plate (45/25lb)
50 Plate G2OH
50 Push-Ups