Weekly CrossFit Workouts: 7/18/22-7/24/22

Monday, 7/18/22:
“Aimee’s Funhouse”
A. 10 Min Clock:
Max TGU, moderate load
+
For Time:
100 Double Unders
50/40 Cal Bike
100 Russian KB Swings (70/53lb)
500m Run
100 Double Unders
**20 MIN CAP**

Tuesday, 7/19/22:
A. Push Press
2×8 @ 70-75% of 1RM
2×6 @ 75-80% of 1RM
+
“Grettel”
10 Rounds for Time:
3 Clean-and-Jerks (135/95lb)
3 Bar Facing Burpees
**10 MIN CAP **

Wednesday, 7/20/22:
A. 10 Minutes of Unilateral Leg Work/Pistols, Pistol Progression
E2MOM x 10 min:
30 seconds of Pistol Progression:
Level 1: Foot wrap progression
Level 2: Box Progression
Level 3: Freestanding Pistols or using a target behind you
+
AMRAP X 16
200M Medball Run
20 Wall Balls (20/14lb)
20 MB Walking Lunge

Thursday, 7/21/22:
A. “Pump Complex”
Every 2:30 x 5
5 Pendlay Rows
6 Strict Pull-Ups
10 Hammer Curls
+
“Junko”
AMRAP X 15
2,4,6, Etc.
Pull-Ups**
Calorie Row
**Scale up: Muscle Ups**

Friday, 7/22/22:
A. Pause Front Squat
4×2 (w/ 3-sec pause in bottom)
+
For Time:
21-15-9
Thrusters (95/65lbs)
T2B
**8 MIN CAP**

Saturday, 7/23/22:
A. Every 2 min x 10 min (5 sets):
Work to a tough hang power clean double for today
B. AMRAP 12:
15 Box Jumps (30/24)
10 Hang Power Cleans (115/80)
50 DU’s

Sunday, 7/24/22:
“Ketchup and Mustard”
AMRAP X 29 w/ Partner
1 mile run *together*
30 Power Snatches (135/95lb)
200m Farmer Carry
*Work must be divided evenly