CrossFit Workouts for Week of 7/01-7/07/2024

Monday, July 1st

Strength/Skill

Every 2:00 for 4 sets:
3 touch-and-go power snatches
– Build to a heavy set of 3.

Workout

“POWER AMANDA”

9-7-5 reps for time of:

Ring muscle-ups

Power snatches (95/135)

Tuesday, July 2nd

Strength/Skill

On an 18:00 clock:

12:00 to establish a heavy 5-rep bench press

Rest 3:00

3:00 max-distance handstand walk

Workout

On a 7:00 clock for reps:

10 weighted pull-ups (20/14 lb)

20 chest-to-bar pull-ups

30 kipping pull-ups

Max-reps wall-ball shots (20/14 lb) (10/9 ft)

Wednesday, July 3rd

Skill

On a 10:00 clock:
Work on chosen gymnastics skill

Workout

Conditioning challenge:

20:00 to establish max meters on a machine of your choice.

Thursday, July 4th

Workout

“MORRISON’

50-40-30-20-10 reps for time:

Wall-ball shots (14/20 lb) (9/10 ft)

Box jumps (20/24 in)

KB swings (35/53 lb)

– Step down from the box.

Friday, July 5th

Workout

AMRAP 8:

20 walking lunges

20 burpees to a 6-in target

Post-Workout Skill

EMOM 8:
Min 1 | :30 strict toes-to-bars
Min 2 | 5-10 strict ring dips

– Scale toes-to-bar range of motion or adjust the movement to V-ups as needed. Use a band for the ring dips or scale to ring support holds as needed.

Saturday, July 6th

Partner Workout

3 rounds for time:

Run 400 m

200 double-unders

20 front squats (125/185 lb) (from ground)

(Split work However with 1 partner working at a time, run together)

Sunday, July 7th

Workout

AMRAP 15:
20-cal row
15 double-DB push presses (35/50 lb)
10 toes-to-bars

(Score is Rounds + Reps)

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