CrossFit Workouts – Week of July 17th 2023

Strength – Weighted Chin Ups
5 Sets of 3 Reps of Weighted Strict Chin Ups


EMOM x 21min (7 Rounds)
Min 1: 6 Clean & Jerks (135/95)
Min 2: 15 Wallballs (20/14)
Min 3: 50 Double Unders

Strength – Pause Front Squats
5 Sets of 2 Reps of Pause Front Squats


3 Rounds for Time (RFT)
30 Alternating DB Snatches (50/35)
30 Toes to Bar

Strength – Strict Deficit Handstand Pushups
5 Sets of 40-50% Max Reps of Strict Deficit Handstand Pushups


500m/450m Row
15 Burpees Over Rower
400m Run
15 Burpees Over Rower

Strength – Floor Press
5 Sets of 2 Reps of Pause Floor Press


“Blue Cheese”
Teams of 2 For Time
12 Bar Muscle Ups (or 24 Chest to Bar Pullups)
12 Wall Walks
24 Synchro Wall Ball Sit Ups (20/14)

Strength – Deadlifts
5 Sets of 2 Reps of the Deadlift


For Time
63 Deadlifts (95/65)
45 Hang Power Cleans (95/65)
27 Front Squats (95/65)

Saturday – Partner WoD
Teams of 2 For Time
100 Pullups or Challenging Ring Rows (Inverted)
100 Hand Release Pushups
5000m/4000m Row

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