Programming – Week of July 11th, 2022

CrossFit Workouts – Week of July 1th, 2022

“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

“Cut the Lungs in Half”

“For Time”
50/40 Calorie Assault Bike
800m Run
1000m Row

*20min Cap

E2MOM x 6 Rounds
Rounds 1-2: 10 Push Press
Rounds 3-4: 8 Push Press
Rounds 5-6: 6 Push Press


“Hang 10”
10 DB Hang Clean & Jerks (50/35)
10 Box Jumps (24/20)

“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”

E90sec x 5 Rounds
3 Pause Front Squats (3sec Pause @ Bottom)


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

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