CrossFit Workouts – Week of August 15th, 2022
Monday
E2MOM x 5 Rounds
Rounds 1-2: 5 Deadlifts
Rounds 3-5: 3 Deadlifts
Then…
“Run DMT”
For Time
400m Run Buy In
2 Rounds of “DT”
50 Weighted Sit Ups (25/15)
2 Rounds of “DT”
400m Run Buy Out
*One round of “DT” is 12 deadlifts, 9 hang power cleans, 6 push jerks (155/105)
*16min Cap
Tuesday
10min of Muscle Up Practice
Spend time working on muscle up progressions appropriate to your skill level
Then…
“Bugs Bunny”
AMRAP 10
12 Box Jumps (24/20)
12 American Kettlebell Swings (53/35)
Wednesday
“Interval 2”
For Time
400m Run
21 Thrusters (95/65)
21 Pullups
2min Rest
400m Run
15 Thrusters (95/65)
15 Pullups
2min Rest
400m Run
9 Thrusters (95/65)
9 Pullups
*18min Cap
Thursday
15min to Build
Build to 1RM Push Press
Then…
“Hang On”
AMRAP 9
10 Hang Clean & Jerk (95/65)
10 Toes to Bar
Friday
EMOM x 9
Min. 1-3: 3 Snatch Grip Push Press
Min. 4-6: 2 Heaving Snatch Balance
Min 7-9: 1 Snatch Balance
Then…
E90sec x 8 Rounds
2 Hang Power Snatches*
*Work up in weight but not the point where you consistently miss lifts
Saturday – Partner WoD
“Tom & Jerry”
AMRAP 35 w/ Partner
2000m Row
200 Double Unders
100 Front Rack Lunges (95/65)
*Split this up between you and your partner how you see fit
