CrossFit Workouts – Week of August 28th, 2023



Monday
Strength – Snatch + Overhead Squat
5 Sets of 1 Squat Snatch + 1 Overhead Squat

-then-

The Goonies
AMRAP 15
10 Single DB Box Step Ups on 20″ Box (50/35)
20 V-Ups
50′ Single DB Walking Lunges (50/35)



Tuesday
Strength – Power Clean + Power Jerk
5 Sets of 1 Power Clean + 1 Power Jerk

-then-

Goonies Never Say Die!
3 Sets of AMRAP 3:30
400m Run
ME Calories on Assault Bike
*1:30 rest after each 3:30



Wednesday
Strength – Front Squat
3-2-1-1-1 Front Squat

-then-

Mikey, Data, Mouth, & Chunk
6 Sets [Each] For Time
5 Burpee DB Deadlifts (2×50/35)
10 DB Shoulder to Overhead (2×50/35)
30 Crossover Single Unders (Or 45 Double Unders)
-1min rest after each set-



Thursday
Strength – Strict Press
Work Up to 2 Rep Strict Press

-then-

Man, You Smell Like Phys Ed
For Time
5-4-3-2-1
Wall Walks
25-20-15-10-5
American Kettlebell Swings (70/53)
Calorie Row



Friday
Brand & Andy
5 Sets of 1:30 AMRAP
Partner 1: 6 Overhead Squats (135/95)
Partner 2: 6 Box Jumps (30/24)

*Both complete and then switch
-then-

ME Kipping Chest to Bar / Bar Muscle Ups / Ring Muscle Ups

-1:30 rest after each round-


Saturday – Partner WoD
Hey You Guys!!
AMRAP 30
15/12 Calorie Assault Bike
10 GHD Sit Ups OR V-Ups
15 Wallballs (30/20)
10 GHD Sit Ups OR V-Ups
15/12 Calorie Assault Bike

*Partner 1 completes the full round while Partner 2 rests. Then Partner 2 completes the full round while Partner 1 rests

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