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CrossFit Workouts for Week of 8/24-8/29/2020

Monday, August 24th  

STRENGTH

EVERY 1:30 x 7 SETS

1 Clean Deadlift

+

1 Below the Knee High Pull

+

1 Below the Knee Hang Power Clean

+

1 Above the Knee Hang Power Clean

*Light to moderate. Keep weight the same throughout working on technique.

(Score is Weight)

WORKOUT

AMRAP x 12 MINUTES

10 DB Power Cleans (50/35)|(35/20)

10 KB Sumo Deadlift High Pull (70/53)|(53/35)*

100′ Mixed Grip Lunges**

*Option for DBL DB Sumo DB High Pull

**Lunge 50′ with KB In Suitcase Hold, and DB in Front Rack.

Lunge 50′ back with KB/DB in opposite hands.

(Score is Rounds + Reps))

Tuesday, August 25th

WORKOUT

6 SETS

15/12 Cal Bike

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

-Rest 1:30 b/t Sets-

(Score is Each Set for Time)

Wednesday, August 26th

STRENGTH

5 SETS*

4 Back Squat

*Start heavier and end heavier than last week.

(Score is Weight)

WORKOUT

FOR TIME

800m Run Into…

5 ROUNDS

10 Back Squats (155/105)|(115/75)

20/15 Cal Row

(Score is Time)

Thursday, August 27th

STRENGTH

EMOM x 4 MINUTES

3 High Hang Power Cleans

Into…

EMOM x 4 MINUTES

3 Hang Power Cleans

*Keep weight moderate-heavy.

(Score is Weight)

WORKOUT

EVERY 3:00 x 4 SETS

15/12 Cal Row

10 Bar Facing Burpees

5 Hang Power Cleans

(Athlete’s Choice)*

*Moderate-heavy to heavy.

(Score is Each Set for Time)

Friday, August 28th   

STRENGTH

EVERY 1:30 x 5 SETS*

4 Deadlift

*Start heavier and end heavier than last week. .

(Score is Weight)

WORKOUT

3 SETS

AMRAP x 4 MINUTES*

5 Deadlifts (205/145)|(135/95)

7 Box Jump Overs (24/20)

9 V-ups

-Rest 1:00 b/t Sets-

*Pick up where you left off each set.

(Score is Total Rounds + Reps)

Saturday, August 29th    

STRENGTH

E2MOM x 10 MINUTES

8 Super Slow DB Front Squats

6 DB Thrusters

(Score is Load)

WORKOUT

EMOM x 6 MINUTES

MIN 1 – :45 MAX Burpee Squat Jumps*

MIN 2 – :45 Lunge (R) + Lunge (L) + Squat

-Rest 1:00-

EMOM x 6 MINUTES

MIN 1 – :45 MAX Jumping Lunges

MIN 2 – 12-15 Single DB Thruster

-Rest 1:00-

EMOM x 6 MINUTES

MIN 1 – :45 MAX Burpee Squat Jumps

MIN 2 – :45 Lunge (R) + Lunge (L) + Squat

*Burpee Squat Jump = Jump out to a Burpee + Jump feet into bottom of a squat + explode out

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