Weekly CrossFit Workouts: 7/25/22-7/31/22

Monday, 7/25/22:
A. Pause Front Squat
4×1 (w/ 3-sec pause in bottom)
+
7 RFT:
2 Devils Press (50/35lb)
5 Burpee Pull-Ups
21 Air Squats
**17 MIN CAP**

Tuesday, 7/26/22:
Every 4 min x 24 min (6 rounds):
10/7 cal Bike
15 Burpees
12 Situps

Wednesday, 7/27/22:
A. Push Press
2×6 @ 75-80% of 1RM
2×4 @ 80-85% of 1RM
+
3 RFT:
400m run
10 Shoulder to Overhead (155/105lb) (70/48kg)
**14 MIN CAP**

Thursday, 7/28/22:
A. “Pump Complex”
Every 2:30 x 5
5 Pendlay Rows
8 Strict Pull-Ups
10 Hammer Curls
+
For Time:
21 Hang Power Cleans (135/95lb)
42 Bodyweight Lunges
500m row
-Rest 1 minute-
15 Hang Power Cleans
30 Bodyweight Lunges
500m row
-Rest 1 minute-
9 Hang Power Cleans
18 Bodyweight Lunges
500m row
**18 MIN CAP**

Friday, 7/29/22:
A. Deadlift
4×5 @70%
+
5 RFT:
50 Double Unders
10 Deadlifts (185/125lb)
**10 MIN CAP**

Saturday, 7/30/22:
“Dancing Queen”
AMRAP X 28 Min:
800m run
20 DB Front Squats (50/35)
20 Russian KB Swings (70/53lb)

Sunday, 7/31/22:
“Thelma and Louise”
AMRAP X 28 Min: (I GO, YOU GO)
9 Box Jump Overs (24/20)
6 Push-Ups
3 T2B