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CrossFit Workouts for Week of 8/9-8/14/2021

Monday, August 9th

STRENGTH

Strict Press

1×5 @ 75%*

1×3 @ 85%

1×1+ @ 95%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today. Week 7 of 9

(Score is Weight)

WORKOUT

4 SETS EACH FOR TIME

20 Box Jumps (20)

5 Strict Press (115/75)|(75/55)

15 Push Press

-Rest 1:00 b/t Sets-

(Score is Slowest Set)

https://vimeo.com/582522472/d6f4a84872

Tuesday, August 10th

BENCHMARK WORKOUT

“DEATH ROW”

EMOM x 20 MINUTES

MIN 1 — 20/15 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

(Score is Rounds Completed)

POST-WORKOUT STRENGTH

3-5 SETS Max Strict Pull-Ups*

*If using a band, goal is 7-10 challenging Strict Pull-Ups

-Rest as Needed b/t Sets-

(Score is Total Reps)

https://vimeo.com/582521921/c3e5a28c12

Wednesday, August 11th   

STRENGTH

Back Squat

1×5 @ 75%*

1×3 @ 85%

1×1+ @ 95%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today. Week 7 of 9

(Score is Weight)

WORKOUT

FOR TIME

400m Run

Immediately Into…

2 ROUNDS* 12-9-6 Squats**

*Complete 100m Run after each set of Squats. Workout finishes with final 100m Run.

**Athlete Choice for Squats. Pick one movement and complete the workout…

Back Squat – (185/135)|(135/95)

Front Squat – (155/105)|(115/75)

Overhead Squat – (135/95)|(95/65)

(Score is Time)

https://vimeo.com/582521441/7950454a2f

Thursday, August 12th

WORKOUT

5 SETS FOR REPS

1:00 – Max DB Renegade Rows (35/20)|(20/15)

1:00 – Max Tuck-Ups

1:00 – Max DBL DB Russian Swing

-Rest 1:00 b/t Sets-

(Score is Reps)

https://vimeo.com/582520927/d305c89781

Friday, August 13th

STRENGTH

Deadlift

1×5 @ 75%*

1×3 @ 85%

1×1+ @ 95%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today. Week 7 of 9

(Score is Weight)

WORKOUT

AMRAP x 15 MINUTES

25 Double Unders

5 Sumo Deadlifts (275/185)|(185/135)

25 Double Unders

20/15 Cal Bike

(Score is Rounds + Reps)

https://vimeo.com/582520475/2e586568b9

Saturday, August 14th

PARTNER WORKOUT

IN TEAMS OF 2…

3 SETS ON A 6:00 RUNNING CLOCK…

18 Power Snatch (95/65)|(65/45)

18 Partner Push-Ups**

Max Meter Row in Remaining Time…

-Rest 1:30 b/t Sets-

*P1 works while P2 Rests. Alt. Every 3 Power Snatch, and Alt. every 200m on the Row.

**Partner Push-Up is performed together, high fiving at the top of the Push-Up.

(Score is Total Meters)

https://vimeo.com/582519716/8860faa344

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