Weekly CrossFit Workouts: 7/4/22-7/10/22

Monday, 7/4/22:
**NO Classes- Open Gym @ 8:30am! **
“Whitten”
5 RFT:
22 KB Swings (70/53)
22 Box Jumps (24/20)
Run 400m
22 Burpees
22 Wall Ball Shots (20/14)
**Can be done individually OR as a partner workout! : ) **

Tuesday, 7/5/22:
A. 18 MINS TO BUILD TO 1RM PUSH PRESS
+
“DT”
5 RFT
12 Deadlift (155/105)
9 Hang Power Cleans
6 Shoulder to Overhead
*12 MIN CAP*

Wednesday, 7/6/22:
“Cindy”
AMRAP X 20
5 Pull-Ups
10 Push-Ups
15 Air Squats
+
Accessory:
Every 2:30 x 4
12 DB Floor Press
12 DB Bent Over Rows

Thursday, 7/7/22:
A. Pause Front Squat
4×5 (w/ 3-sec pause in bottom)
+
“Ramrod”
AMRAP X 9
10 Front Squats (115/75lb) (52/34kg)
10 T2B

Friday, 7/8/22:
A. 18 MINS TO BUILD TO 1RM HANG SNATCH
+
For Time:
50/40 Cal Bike
30 Squat Snatches (95/65)
*12 min cap*

Saturday, 7/9/22:
EMOM X 30
Minute 1: 12 Box Jump Overs (24/20)
Minute 2: 5-10 Pull-ups, C2B, Bar MU (Athletes’s choice but much remain within 1-2 reps from start to finish)
Minute 3: 50 Double Unders

Sunday, 7/10/22:
“Harry and Lloyd”
AMRAP X 26 W/ Partner
400m Run
200m Farmers Carry (50/35lb) (22.5/15kg)
50 DBL DB Hang Power Clean and Jerks
50 DB Burpee Deadlift