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CrossFit Workouts for Week of 8/10-8/15/2020

Monday, August 10th  

STRENGTH

6 Minute EMOM

2 Pausing Hang Power Clean*

+

1 Hang Power Clean

*Athletes will pause :02 above the knee before completing the movement.

(Score is Weight)WORKOUT

4 SETS FOR MAX REPS

1:15 – Hang Power Clean (75/55)|(55/45)

1:15 – Bar Facing Burpees

-Rest 1:00 b/t Each Set-

(Score is Reps)

Tuesday, August 11th

STRENGTH

EVERY 2:00 x 6 SETS*

8 Back Squat

*Start heavier and end heavier than last week.

(Score is Weight)

WORKOUT

AMRAP x 12 MINUTES

50 Cal Bike

25 Bicycle Crunches*

15 Push-ups

10 Back Squats (95/65)|(65/45)

*1 Rep = Crunch (R) + Crunch (L)

(Score is Rounds + Reps)

Wednesday, August 12th

STRENGTH

6-6-6-6-6*

Hang Power Clean

*Keep weight moderate.

(Score is Weight)

WORKOUT

5 SETS

12/10 Cal Row

10 Box Jumps (30/24)|(24/20)

8 Hang Power Clean (135/95)|(95/65)

-Rest 1:00 b/t Sets-

(Score is Each Set for Time)

Thursday, August 13th

STRENGTH

EVERY 2:00 x 4 SETS*

8 Deadlift

*Start heavier and end heavier than last week. .

(Score is Weight)

WORKOUT

5 ROUNDS FOR TIME

10 Deadlifts (185/135)|(135/95)

12 V-ups

200m Run

-Hard Cap 14:00-

(Score is Time)

Friday, August 14th

WORKOUT

“EVEREST”

FOR TIME

3-6-9-12-15-12-9-6-3

Push Jerk (115/75)|(75/55)

Cal Row

(Score is Time)

Saturday, August 15th  

WORKOUT

AMRAP x 14 MINUTES

20 Alt. DB Power Snatch (50/35)|(35/25)

50′ DB Back Rack Lunges

10 Single DB Alt. Deficit Push-ups

50′ DB Back Rack Lunges

(Score is Rounds + Reps)

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