CrossFit Workouts for Week of 7/10-7/15/2023

Monday, July 10th

Strength

Push Jerk

5×5 (60%)*

Workout

AMRAP x 13 MINUTES

200m Run

4 Shoulder To Overhead (185/135)(135/95)

8 Ring Dips

(Score is Rounds + Reps)

Tuesday, July 11th

Strength

High-Hang Clean

1.) High Hang Squat Clean*

1×5 (50%)

1×3 (55%)

3×2 (60%)

2.) Above the Knee Pulls**

3×5 (70%)

**Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 7.

(Score is Weight)

Week 2 of 8 Oly Cycle

Workout

“THIGH OF THE TIGER”

15 ROUNDS FOR TIME
2 Hang Squat Clean (155/105)(115/75)
6 Box Jump Overs (24/20)

(Score is Time)

Wednesday, July 12th

Strength

EMOM x 8 MINUTES

Chest to Bars or Pull-ups*

*Rep Options:

ADV: 5-7

INT: 3-5

BEG: 1-3

Pick one or the other C2B or PU

(Score is Total Reps)

Week 2 of 9 Gymnastics Cycle

Workout

EMOM x 18 MINUTES

MIN 1 – AMRAP of…2 Chest to Bars + 3 Toes to Bar + 4 Up-Downs*

OR

AMRAP of…2 Pull-Ups + 3 Knees to Chest + 4 Up-Downs*

MIN 2 – 1:00 KB Farmers Hold (Athlete Choice, AHAP)

MIN 3 – Rest**

*Pick up where you left off.

**Option for EZ Cardio

(Score is Rounds + Reps)

Thursday, July 13th

Strength

Front Squat

4×6*

Workout

4 SETS

10-8-6

Front Rack Alt. Lunges (115/75)(75/55)

50-40-30

Double Unders

*Option for 60-50-40 Single Unders

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

Friday, July 14th

Strength

High-Hang Snatch

1.) High Hang Squat Snatch*

1×5 (50%)

1×3 (55%)

3×2 (60%)

2.) Above the Knee Hang Pulls

3×5 (70%)

(Score is Weight)

Week 2 of 8 Oly Cycle

Workout

Metcon

AMRAP x 12 MINUTES

(15/12)(12/10) Cal Bike

6 Renegade Row + Power Clean (50/35)(35/20)*

*1 Rep = Push-Up + Row (R) + Row (L) + Power Clean.

(Score is Rounds + Reps)

Saturday, July 15th

Partner Workout

IN TEAMS OF 2…

AMRAP x 17 MINUTES*

20-40-60-an so on…

Wall Balls (20/14)

Sumo Deadlift High Pull (75/55)

Box Jump (20)

Push Press

Cal Row**

*P1 works while P2 rests. Split reps as needed.

**Alt. Cals 15-30-50.

(Score is Rounds + Reps)

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