CrossFit Workouts – Week of July 25th, 2022
Monday
E90sec x 5 Rounds
1 Pause Front Squat (3sec Pause)
Then…
“Reagan Lee”
7 Rounds for Time
2 Single Arm Devil’s Press (50/35)
5 Burpee Pullups
21 Air Squats
*17min Cap
*2 single arm Devil’s Press is performed as 1 each side
Tuesday
“Mamba”
AMRAP 24
48 AbMat Sit Ups
24 Squat Jumps
48 Bodybuilders
24 Hollow Rocks
Wednesday
E2MOM x 6 Rounds
Rounds 1-2: 6 Push Press
Rounds 3-4: 4 Push Press
Rounds 5-6: 2 Push Press
Then…
“Solar Flare”
3 Rounds for Time
400m Run
10 Shoulder to Overhead (155/105)
*11min Cap
Thursday
“Niagra Falls”
Complete the Following For Total Time
21 Hang Power Cleans (135/95)
42 Bodyweight Lunges
500m Row
1min Rest
15 Hang Power Cleans (135/95)
30 Bodyweight Lunges
500m Row
1min Rest
9 Hang Power Cleans (135/95)
18 Bodyweight Lunges
500m Row
*18min Cap
Friday
E2MOM x 5 Rounds
5 Deadlifts (Building)
Then…
“Double D’s”
5 Rounds for Time
50 Double Unders
10 Deadlifts (185/125)
*10min Cap
*DU to SU Ratio = 1:1 — this is to encourage athletes who do not have double unders to work on double unders and not stay with single unders
Saturday – Partner WoD
“Dancing Queen”
AMRAP 28
800m Run
20 Medicine Ball Cleans (20/14)
20 Russian Kettlebell Swings (70/53)
*Work is divided evenly between partners
