CrossFit Workouts – Week of August 22nd, 2022
Monday
Skill Work – EMOM x 10
Min 1-3: 2 Wall Walks
Min 4-5: 3-6 Box Piked Handstand Pushups
Min 6-7: 30sec Inverted Hold
Min 8-10: 3-6 Handstand Pushup Negatives OR Strict Handstand Pushups
Then…
“Bizarro Jackie”
For Time
800m Run
50 Thrusters (45/35)
30 Handstand Pushups
*13min Cap
Tuesday
“Double Dare”
AMRAP 8
20/18 Calorie Row
20 AbMat Sit Ups
4min Rest
AMRAP 8
20/18 Calorie Row
20 Pushups
*Score each AMRAP separately (as its own score)
Wednesday
Strength – E3MOM x 5 Rounds
5 Power Cleans + 5 Hang Power Cleans
*This is performed in a complex without setting the bar down or dropping it
Thursday
Strength – E2MOM x 4 Rounds
Rounds 1-2: 3 Deadlifts
Rounds 3-5: 2 Deadlifts
Then…
“Interval 3”
E5MOM x 5 Rounds
15 Burpees Over the Bar
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Shoulder to Overhead (155/105)
*Rest in the remaining time after the 6 shoulder to overheads
Friday
Skill Work – 10min
Inversion Practice
Then…
“Wall-E”
AMRAP 15
50 Double Unders
3 Wall Walks
*Ratio of Single Unders to Double Unders is 1:1 to encourage you to practice your double unders
Saturday – Partner WoD
“Marge & Homer”
AMRAP 22
30 Toes to Bar
40 Front Rack Lunges (135/95)
50 Wallballs (20/14)
*While being done in order, you may split the work between you and your partner how you see fit
