Weekly CrossFit Workouts: 8/8/22-8/14/22

Monday, 8/8/22:
A. Back Squat 4 x Max Reps @ 70%
rest 3:00
+
Complete as many rounds as possible in 7 minutes:
10 DB Step Ups (50/35) (24/20)
5 Handstand Push-Ups

Tuesday, 8/9/22:
A. Push Press 3×10 @ 65%
rest 2:00
+
EMOM x 12
odd – 12 Push Jerks 115/75
even – 8-10 Toes to Bar

Wednesday, 8/10/22:
Pump Complex:
5 sets for Quality:
10 DB Bench Press
10 DB Skullcrushers
+
500m Row @ :10-:15 off max pace
rest 3:00 x 5 sets

Thursday, 8/11/22:
AMRAP 3
3 Hang Power Cleans 135/95
6 Pistols
9 Hand Release Push-Ups
rest 1:00 x 5 sets

Friday, 8/12/22:
AMRAP 20
20 DB Thrusters 50/35
100 Double Unders
10 Bar Muscle Ups (Sub= 10 pullups + 10 Dips (Rings/Bar/Box))

Saturday, 8/13/22:
A. Deadlift 5,3,1,5,3,1
rest 3 minutes
*heavier on second wave*
+
1-2-3-4-5-6-7-8-9
Power Snatch (115/85)
Bar Facing Burpee

Sunday, 8/14/22:
“Ren & Stimpy”
Buy in:
1000m Ski -switching every 250 meters
+
AMRAP 5 (you go I go)
2 Pull-Ups
4 Lunges (alt)
6 Sit-Ups
+
1000m Ski -switching every 250 meters
+
AMRAP 5 (you go I go)
2 Pull-Ups
4 Lunges (alt)
6 Sit-Ups
+
1000m Ski -switching every 250 meters