CrossFit Workouts – Week of July 1th, 2022
Monday
“Kinda Sorta 19.4”
Complete the Following for Total Time
3 Rounds
10 Snatches (95/65)
12 Bar Facing Burpees
3min Rest, Then…
3 Rounds
10 Chest to Bar Pullups
12 Bar Facing Burpees
*15min Cap
*More advanced athletes have the option to complete Bar Muscle Ups instead of Chest to Bar Pullups
Tuesday
“Cut the Lungs in Half”
“For Time”
50/40 Calorie Assault Bike
800m Run
1000m Row
*20min Cap
Wednesday
E2MOM x 6 Rounds
Rounds 1-2: 10 Push Press
Rounds 3-4: 8 Push Press
Rounds 5-6: 6 Push Press
Then…
“Hang 10”
AMRAP 10
10 DB Hang Clean & Jerks (50/35)
10 Box Jumps (24/20)
Thursday
“Pump Sesh”
EMOM x 15min
Min 1: Submax Strict Pullups*
Min 2: 8 Barbell Bent Over Rows
Min 3: 10 DB Hammer Curls
*More advanced athletes can substitute weighted strict pullups or bar muscle ups in place of the “submax strict pullups”
Friday
E90sec x 5 Rounds
3 Pause Front Squats (3sec Pause @ Bottom)
Then…
“Hourglass”
For Time
100 Double Unders
75 Air Squats
50 AbMat Sit Ups
25 Handstand Pushups
50 AbMat Sit Ups
75 Air Squats
100 Double Unders
*18min Cap
Saturday – Partner WoD
“Ketchup & Mustard”
AMRAP 29 w/ Partner
1 Mile Run (1600m)
30 Power Snatches (95/65)
200m Farmer’s Carry (53/35)
*Work MUST be divided evenly between both partners
