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CrossFit Workouts for Week of 7/11-7/15/2022

Monday, July 11th    

STRENGTH

EVERY 1:30 x 6 SETS*

1 Power Snatch

+

1 Hang Power Snatch

+

1 Overhead Squat

*Start Light and build to a Moderate weight.

(Score is Weight)

WORKOUT

“FANCY NANCY”

10 ROUNDS FOR TIME

12/10 Cal Bike

7 Hang Squat Snatch (75/55)|(65/45)

(Score is Time)

https://vimeo.com/727306825/f99fbab663

Tuesday, July 12th   

WORKOUT

FOR TIME*

5:00 ON / 1:00 OFF**

240 Double Unders

180/144 Cal Row

120 Sit-Ups

60 Front Rack Lunges (135/95)|(95/65)

*Complete sets of 5:00 ON / 1:00 OFF until all work is completed.

**Partition 1 of 2 Ways ONLY…

Option 1 — Straight Through, No Partition or…

Option 2 — Partition into 4 Sets of…

60 Double Unders

45 Cal Row

30 Sit-Ups

15 Lunges

(Score is Total Time)

https://vimeo.com/727306350/1ae78a042b

Wednesday, July 13th    

SKILL

1.) 2 SETS

7-10 False Grip Ring Rows

:10 Top of the Ring Hold

:10 Bottom of the Ring Hold

-Rest As Needed b/t Sets-

Into…

2 SETS

3 Ring Transition Drills

-Rest As Needed b/t Sets-

(No Measure)

-Rest as Needed Before Part 2-

2.) 2 SETS

1 Ring Kip Swings

+

1 Hips to Rings

+

1 Ring Muscle-Up

(No Measure)

WORKOUT

AMRAP x 10 MINUTES

1-2-3-and so on…

Ring Muscle-Ups

Power Cleans (205/145)|(145/100)

(Score is Total Reps)

MU Option 1: Jumping Muscle-Up

MU Option 2: Burpee Chest to Bar Pull-Up

https://vimeo.com/727305773/06ea888887

Thursday, July 14th

WORKOUT

8 SETS (:20 ON/ :10 OFF)

MOVT 1 – Slam Balls (30/20)|(20/10)

MOVT 2 – Push-Ups

MOVT 3 – Slam Ball Russian Twists

MOVT 4 – Up-Downs

1 SET = MOVT 1 to MOVT 4.

-No Additional Rest b/t Sets-

(Score is Total Reps)

https://vimeo.com/727305344/da92338816

Friday, July 15th

WORKOUT

“MYMC 22.1”

AMRAP x 18 MINUTES

22 Wall Balls (20/14)|(14/10)

22 Pull-Ups

22/16 Cal Bike

(Score is Rounds + Reps)

WORKOUT “MYMC 22.1 ADJUSTED”

AMRAP x 18 MINUTES

22 Wall Ball (14/10)

22 Ring Rows

22/16 Cal Bike

(Score is Rounds + Reps)

FINISHER

3 SETS

1:00 Ring Body Saw

-Immediately Into-

1:00 Max Plank Wall Ball Taps

-Rest 2:00 b/t Sets-

(No Measure)

https://vimeo.com/727304875/4fca1d4e35

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