CrossFit Workouts – Week of August 29th, 2022
Monday
“The Devil Wears Rogue”
3 x AMRAP 8
15 Calorie Row
15 Burpees
15 Box Jumps (24/20)
*1min rest after each AMRAP
*Pick up where you left off after each AMRAP
Tuesday
Strength – E2MOM x 4 Rounds
Round 1-2: 3 Deadlifts
Round 3-4: 2 Deadlifts
Then…
“Deadly Duo”
EMOM x 12
Min 1: 4 Deadlifts
Min 2: 5ea Side Single Arm DB Thrusters (50/35)
*You pick your deadlift weight but your score is the deadlift weight
Wednesday
“Interval 4”
4 x AMRAP 5
200m Run
AMRAP “Cindy”
*2min rest after each AMRAP 5
*One round of “Cindy” = 5 pullups, 10 pushups, 15 air squats
*Pick up where you left off in “Cindy”
Thursday
Skill Work – EMOM 9
Min 1-3: 3 Snatch Grip Push Press
Min 4-6: 2 Heaving Snatch Balance
Min 7-9: 1 Snatch Balance
Then…
E3MOM x 5
5 Touch & Go Power Snatches*
*Work up in weight as these go on
Friday
Strength – E3MOM x 5 Rounds
4 Power Cleans + 4 Hang Power Cleans
*To be done as a complex [so unbroken]
Then…
“Space Balls”
EMOM x 10
Min 1: 3 Power Clean & Jerks
Min 2: 15 Wallballs (20/14)
*Make your C&J heavy but sustainable as that is your score
Saturday – Partner WoD
“Khabib & Bear”
20 Rounds for Time (IGYG Format)
2 Wall Walks
10 AbMat Sit Ups
10 Russian Kettlebell Swings (53/35)
*28min Cap
