CrossFit Workouts for Week of 7/6-7/11/2020

We are offering outdoor workouts as well online coaching throughout the July gym closures!

Monday, July 6^th

Strength

EMOM x 8 Minutes

5 Hang Power Snatches

Build light to moderate weight

Workout

AMRAP x 10 minutes

6 Bar Facing Burpees

8 Hang Power Snatches (95/65) (75/55)

10 Calorie Bike

Tuesday, july 7^th

Workout

For Time

30-20-10

Front Squat (135/95) (95/65)

American KB Swings (53/35) (35/26)

15 minute hard cap

Wednesday, July 8^th

Workout

“Cowabunga”

Every 3:00 for 5 Sets

10 Push Press (115/75) (75/55)

15 Push-ups

20 Box Jump Overs 20”

Thursday, July 9^th

Workout

AMRAP x 9 Minutes

9 Sit-Ups

19 KB Deadlifts

9 Alternating Lunges

19 Calorie Row

9 DB Curls

19 Wall Balls

-Rest 3 Minutes-

AMRAP x 7 Minutes

19 Sit-Ups

9 KB Deadlifts

19 Alternating Lunges

9 Calorie Row

19 DB Curls

9 Wall Balls

Friday, July 10^th

Strength

EMOM x 4 Minutes

8/8 Elevated Single-Arm DB Press off Med Ball

Workout

EMOM x 12 Minutes

Minute 1 – 15 DB Hang Power Cleans (50/35) (35/20)

Minutes 2 – 15 DB Push Press

Minute 3 – DB Front Rack Reverse Lunges

Saturday, July 11^th

Workout

For Time

50 Slam Balls

50/40 Calorie Bike

800m Run

50/40 Calorie Bike

50 Slam Balls