CrossFit Workouts for Week of 8/14-8/19/2023

Monday, August 14th

Skill

EMOM x 5 MINUTES

5-7 Strict Ring Dips

or…

5-7 Box Dips

(No Measure)

Week 7 of 9 Gymnastics Cycle

Workout

3 SETS

AMRAP x 6 MINUTES

150m Run

12 DBL DB Front Rack Alt. Lunges (50/35)(35/20)

9 Ring Dips

-Rest 1:30 b/t Sets-

*Reset at beginning of AMRAP.

(Score is Lowest Rounds + Reps)

Tuesday, August 15th

Strength

EMOM x 6 MINUTES*

1 Hang Power Clean

+

1 Squat Clean**

*Start Light and build to Moderate. This is a Deload Week.

**Option for Power Clean

(Score is Weight)

Week 7 of 8 Oly Cycle

Workout

“SUPERSONIC”

20 ROUNDS FOR TIME
1 Power Clean (205/145)(145/100)
2 Box Jump Overs (24/20)
3 Chest to Bar Pull-Ups

(Score is Time)

Wednesday, August 16th

Strength

EMOM x 6 MINUTES*

1 Push Jerk

+

1 Split Jerk

*Start Light and build to Moderate. This is a Deload Week.

(Score is Weight)

Week 7 of 8 Oly Cycle

Workout

EMOM UNTIL COMPLETION*

Rotate the below movements until 150 Wall Balls have been completed…

MIN 1 – 2 Wall Walks + 8 Push Press (95/65)(65/45)

MIN 2 – Max Wall Balls (20/14)

MIN 3 – Rest

*If not complete in 7 sets each remaining WB is :01 added to the time of 20:00. Ex: 23 WB not completed, total time would be 20:23.

(Score is Total Time)

Thursday, August 17th

Workout

EVERY 5:00 x 4 SETS

50 Double Unders*

50/40 Cal Row

50 Double Unders*

-Rest w/ Time Remaining-

*Option for 80 Single Unders or :45 Double Under Practice.

(Score is Slowest Set)

Friday, August 18th

Strength

EMOM x 6 MINUTES*

1 Hang Power Snatch

+

1 Squat Snatch**

*Start Light and build to Moderate. This is a Deload Week.

**Option for Power Snatch.

(Score is Weight)

Week 7 of 8 Oly Cycle

Workout

AMRAP x 15 MINUTES

10/8 Cal Bike

4 Hang Power Snatch or Hang Squat Snatch (135/95)(95/65)

*Add 1 Hang Power/Squat Snatch after each full round. Ex: R1 = 4, R2 = 5, R3 = 6, and so on.

(Score is Rounds + Reps)

Saturday, August 19th

Partner Workout

IN TEAMS OF 2…

AMRAP x 28 MINUTES*

50 Hand Release Push-Ups

50 DB Farmer Alt. Box Step-Ups (Athlete Choice)

50 Synchro Burpees**

50 Toes to Bar

50 Box Jumps (24/20)

*P1 works while P2 rests. Split work as needed…except the Burpees. Those are done for 50 reps total, synchro (both athletes perform 50 at the same time).

(Score is Rounds + Reps)

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