CrossFit Workouts for Week of 8/3-8/8/2020

Monday, August 3rd

WORKOUT

EMOM x 14 MINUTES

MIN 1 – Max Meters Row

MIN 2 – 5 Back Squats (155/105)|(115/75)

(Score is Lowest Meters in Single Round)

Tuesday, August 4th

STRENGTH

6 Minute EMOM

2 Pausing Clean Deadlift*

+

2 High Hang Power Cleans

+

1 Hang Power Clean

*Athletes will pause :02 1-inch off the ground, :02 below the knee, :02 above the knee before finishing the movement.

*Athletes can use DB or BB for the strength.

(Score is Weight)

WORKOUT

AMRAP x 12 MINUTES

10 SA DB Power Cleans (R) (50/35)|(35/25)

10 SA DB Power Cleans (L)

20 Slam Balls (30/15) (20/10)

200m Run

(Score is Rounds + Reps)

Wednesday, August 5th

STRENGTH

EVERY 2:00 x 5 SETS*

10 Deadlift

*Start light and build to moderate.

(Score is Weight)

WORKOUT

FOR TIME

100 Plate Hops (45)

80 Sit-Ups

60 Box Step-ups (24/20)

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

20 Burpees

-Hard Cap 14:00-

(Score is Time)

Thursday, August 6th

STRENGTH

EVERY 1:00 x 5 SETS

3 Push Jerks

(Score is Weight)

WORKOUT

4 SETS FOR MAX REPS

1:00 – Push Jerks (95/65)|(65/45)

1:00 – Ring Rows

1:00 – Wall Sit

-Rest 1:00 b/t Sets-

(Score is Reps)

Friday, August 7th

STRENGTH

EMOM x 5 Minutes

8-6-6-4-4*

Hang Power Clean

*Start light and build to moderate.

(Score is Weight)

WORKOUT

3 SETS

AMRAP x 4 MINUTES*

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

7 Strict V-ups

9 Up-Down Over Bar

-Rest 1:00 b/t Sets-

*Pick up where you left off each set. (Score is Rounds + Reps)

Saturday, August 8th  

STRENGTH

2 SETS

1:00 Walking Suitcase Carry

1:00 KB Front Rack Hold

1:00 DBL KB Hollow Body Hold

-Rest as Needed b/t Sets-

(Score is Weight)

WORKOUT

2 ROUNDS FOR TIME

30 DBL Russian KBS (35/26)|(26/18)

30 Box Jumps (24/20)

30 Push-Ups

30/25 Cal Bike

(Score is Time)

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