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CrossFit Workouts for Week of 7/20-7/25/2020

Monday, July 20th

STRENGTH

6-4-2-6-4-2*

Deadlift

*Start and end heavier than last week. (Score is Weight)

WORKOUT

FOR TIME

10 DB Burpees (35/25)|(25/20)

200m Run

30 Weighted Sit-ups (35/25)|(25/20)

40 Deadlifts (185/125)|(135/95)

30 Weighted Sit-ups

200m Run

10 DB Burpees

-13:00 Hard Cap-

(Score is Time)

Tuesday, July 21st  

STRENGTH 4-4-4-4* Bench 4 Minute EMOM

Elevated Double DB Press off Med Ball

Start Moderate and end Moderate-heavy

AMRAP x 10 Minutes

5-10-15-and so on…

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

10-20-30-and so on..

Plate Hops (45# Plate)

Score is Rounds + Reps)

Wednesday, July 22nd  

STRENGTH EVERY :30 x 5 SETS*

4 BB or DB Hang Power Cleans

*Weight should be slightly under workout weight.

-Rest 1:00 & Increase Load

EVERY :30 x 5 SETS*

4 BB or DBHang Power Cleans

*Weight should be at workout weight or slightly over workout weight.

(Score is Weight)

WORKOUT EVERY 3:00 x 4 SETS

10 Hang Power Cleans (115/75)|(75/55) or DB Hang Power Cleans (35/25) (25/15)

10 Box Jumps (24/20)

200m Run

(Score is Each Set for Time)

Thursday, July 23rd

 EMOM x 6 Minutes

6-4-2-6-4-2*

Front Squat

*Start and end heavier than last week.

(Score is Weight)

WORKOUT AMRAP x 12 MINUTES

7 Front Squats (135/95)|(95/65)

7 V-Ups

7 KBS (70/53)|(53/35)

7 Push-ups

(Score is Rounds + Reps)

Friday, July 24th

EMOM x 6 Minutes

6-4-2-6-4-2*

Push Press

*Start and end heavier than last week.

(Score is Weight)

WORKOUT

 8 ROUNDS EACH, :20 ON / :10 OFF

TABATA 1 – Push Press (75/55)|(45/35)

TABATA 2 – Slam Ball (30/20) (20/10)

TABATA 3 – Hollow Rocks

-Rest 1:00 b/t Each Full Tabata-

(Score is Reps)

Saturday, July 25th  

STRENGTH 3 SETS*

50′ DBL DB Suitcase Walking Lunge

10 DB Power Clean

50′ DBL DB Suitcase Walking Lunge

-Rest as Needed b/t Sets-

*Choose a weight that you can hold onto for the full set.

(Score is Weight)

WORKOUT

ON A 15:00 RUNNING CLOCK…

EMOM x 5 MINUTES

:40 Max DB Up-Down (35/25)|(25/20)

Then at 5:00 Mark…

AMRAP x 10 MINUTES

10/8 Cal Bike

20 Plate OH Lunges

10 Up-Downs

(Score is Rounds + Reps)

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