Programming – Week of July 4th, 2022

CrossFit Workouts – Week of July 4th, 2022

“Eva Strong”
5 Rounds for Time (RFT)
24 Double Unders
19 Toes to Bar
2 Clean & Jerks (205/135)
400m Run

*Double unders are completed together
*Toes to bar are divided between partners
*Clean & jerks are divided between partners
*Run is done together

E90sec x 8 Rounds
Rounds 1-2: 3 Strict Press
Rounds 3-4: 4 Push Press
Rounds 5-8: 5 Push Jerks


5 Rounds for Time (RFT)
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

*12min Cap

EMOM x 30
Min 1: 12 Box Jump Overs (24/20)
Min 2: Submax Choice of Pull*
Min 3: 50 Double Unders**

*Pick an upper body pulling exercise which challenges you (strict or kipping pullups, chest to bar pullups, bar/ring muscle ups)
**If you do not have the double unders skill, practice for 40sec of each of these minutes

E2MOM x 5 Rounds
5 Front Squats*

*3sec pause on the bottom

15min Clock
Build to a Heavy 1RM Snatch*

*This can be a power snatch or a squat snatch


“DB Oompa Loompa”
For Time
25 Burpees
30 Alternating DB Snatches (50/35)
20 Burpees
20 Alternating DB Snatches
15 Burpees
10 Alternating DB Snatches

*14min Cap

Saturday – Partner WoD
“Harry & Lloyd”
AMRAP 26 w/ Partner
400m Run
200m Farmer’s Carry (50/35)
50 Double DB Hang Power Clean & Jerks
50 Burpee Deadlifts

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