Weekly CrossFit Workouts: 8/1/22-8/7/22

Monday, 8/1/22:
A. Pause Front Squat 4×1 (2 second pause at the bottom)
rest 2:00
+
Complete as many rounds as possible in 7 minutes:
3 DB Snatch 50/35
3 Bar Facing Burpees
6 DB Snatch
6 Bar Facing Burpees
9,9,12,12,15,15 etc

Tuesday, 8/2/22:
A. Bench Press 3×10 @ 65%
rest 2:00
+
EMOM x 12
odd – 8-10 Handstand Push-Ups
even – 12 Box Jump Overs

Wednesday, 8/3/22:
Pump Complex:
Every 2:30 x 5 sets
8 Seated Arnold Press
12 DB Lateral Raises
16 Banded Tricep Pressdowns
+
500m Row TT
rest as needed
+
500m Row @ :25-:30 off max pace
rest 3:00 x 3 sets

Thursday, 8/4/22:
EMOM CINDY
Every minute on the minute to failure:
5 Pull-Ups
10 Push-Ups
15 Air Squats
*20 minute cap*
**If you fail a minute, take next minute off then continue**
+
Accessory:
3 sets:
8-10 Pallof Press/side
8-10 Wall Angels

Friday, 8/5/22:
800m Run
21 Thrusters 135/95
800m Run
15 Thrusters 135/95
800m Run
9 Thrusters 135/95

Saturday, 8/6/22:
A. Deadlift 6,4,2,6,4,2
rest 3 minutes
*heavier on second wave*
+
10-8-6-4-2
Power Clean 185/125
30-60-90-120-150
Double Unders

Sunday, 8/7/22:
“Harold & Kumar”
Run 500m
300m Partner Sandbag Carry
500m Run
100 Wall Ball Shots (switch every 10)
500m Run
50 Toes to Bar (switch every 5)