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CrossFit Workouts for Week of 8/16-8/21/2021

Monday, August 16th

WORKOUT

FOR TIME

20 Toes to Bar

800m Run

20 Toes to Bar

40 DB Box Step-Overs (50/35)|(35/20)|(24/20)

20 Toes to Bar

800m Run

20 Toes to Bar

(Score is Time)

https://vimeo.com/585616091/2a0cbcd93b

Tuesday, August 17th

STRENGTH

Strict Press

1×5 @ 40%*

1×5 @ 50%

1×5 @ 60%

*Based off of 90% of Heavy 1-Rep **Add 5-10lb to the working weight today. Week 8 of 9

(Score is Weight)

WORKOUT

4 SETS ON A 2:30 RUNNING CLOCK…

12 Up-Downs 8 Push Jerks (155/105)|(115/75)

Max Cal Bike in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Reps)

https://vimeo.com/585615784/448d0c60d8

Wednesday, August 18th   

WORKOUT

AMRAP x 20 MINUTES

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

10 Hand Release Push-Ups

15 Sit-Ups*

*GHD Optional

(Score is Rounds + Reps)

https://vimeo.com/585615509/1c51973a17

Thursday, August 19th

STRENGTH

Deadlift

1×5 @ 40%*

1×5 @ 50%

1×5 @ 60%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today. Week 8 of 9

(Score is Weight)

BENCHMARK WORKOUT

“ISABEL”

FOR TIME

30 Snatch (135/95)*

*Option to complete Power or Full Squat. If you have never done this workout with Full Squat, try it today.

(Score is Time)

https://vimeo.com/585615201/a194f7be81

Friday, August 20th

STRENGTH

Back Squat

1×5 @ 40%*

1×5 @ 50%

1×5 @ 60%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today. Week 8 of 9

(Score is Weight)

WORKOUT

7 ROUNDS FOR TIME

10 KB Goblet Squats (70/53)|(53/35)

5 Bar Muscle-Ups

(Score is Time)

BMU Option 1: 5 Jumping BMU

BMU Option 2: 10 Pull-Ups or C2B Pull-Ups

https://vimeo.com/585614800/87e28d4792

Saturday, August 21st  

PARTNER WORKOUT

IN TEAMS OF 2…

1. ON A 20:00 RUNNING CLOCK…

Build to a Heavy Complex*…

1 Clean Deadlift + 2 Power Clean

*Complex Must be Unbroken. Both partners must register a score within the 20min. Alternate as needed.

(Score is Weight)

-Rest 3:00 b/t Part 1 & Part 2-

2. AMRAP x 9 MINUTES

5 Power Cleans (155/105)|(115/75)

7 Burpees Over Bar

*Partner 1 completes a full round while P2 Rests. Alternate every round. You go, I go format.

(Score is Rounds + Reps)

https://vimeo.com/585614450/fd2938b93e

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