CrossFit Workouts for Week of 8/17-8/22/2020

Monday, August 17th  

STRENGTH

EMOM x 8 MINUTES*

4 Push Jerks

*Start light and build to moderate-heavy

(Score is Weight)

WORKOUT

FOR TIME

30 Push Jerks (95/65)|(65/45)

30 Box Jump Overs (24/20)

200m Run

20 Push Jerks (115/75)|(75/55)

20 Box Jump Overs

200m Run

10 Push Jerks (135/95)|(95/65)

10 Box Jump Overs

200m Run

(Score is Time)

Tuesday, August 18th

STRENGTH

6 SETS

1 Pausing Below The Knee Power Clean

+

1 Pausing Hang Power Clean*

+

1 Hang Power Clean

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

(Score is Weight)

WORKOUT

5 SETS

(:40 ON / :20 OFF)*

MOVT 1 – Hang Power Clean (95/65)|(65/45)

MOVT 2 – Back Rack Reverse Lunges

MOVT 3 – Sit-Ups

-No Additional Rest b/t Sets-

(Score is Total Reps)

Wednesday, August 19th

STRENGTH

EVERY 1:30 x 6 SETS*

6 Back Squat

*Start heavier and end heavier than last week.

(Score is Weight)

WORKOUT

AMRAP x 12 MINUTES

5 Back Squat (135/95)|(95/65)

5 V-ups

5 Wall Balls (30/20)|(20/14)

(Score is Rounds + Reps)

Thursday, August 20th

STRENGTH

EVERY 1:00 x 6 SETS*

6 Deadlift

*Start heavier and end heavier than last week. .

(Score is Weight)

WORKOUT

2 ROUNDS FOR TIME

50/40 Cal Row

25 Deadlifts (155/105)|(115/75)

15 Burpees Over Bar

-Hard Cap 15:00-

(Score is Time)

Friday, August 21st  

STRENGTH

6-6-4-4-2*

Hang Power Clean

*Keep weight moderate-heavy.

(Score is Weight)

WORKOUT

FOR TIME*

100/75 Cal Bike

50 Hang Power Cleans (135/95)|(95/65)

1200m Row

*Partition sets/reps in any order to complete for time.

(Score is Time)

Saturday, August 22nd   

STRENGTH

E2MOM x 12 MINUTES

12 DB Box Step-Ups

12 Narrow Stance DB Front Squats

WORKOUT

5 SETS

:30 Max DB Glute Bridges + :30 Glute Bridge Hold

:30 Max Air Squats + :30 Squat Hold

:30 Jumping Squats + :30 Bottom-Up 1/2 Squat

-Rest 1:00 b/t Sets-

(Score is Reps)

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