Programming – Week of July 4th, 2022

CrossFit Workouts – Week of July 4th, 2022

Monday
“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



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

Then…

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

*12min Cap



Wednesday
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



Thursday
E2MOM x 5 Rounds
5 Front Squats*

*3sec pause on the bottom



Friday
15min Clock
Build to a Heavy 1RM Snatch*

*This can be a power snatch or a squat snatch

Then…

“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

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.

Fill out the form below to get started

Take the first step towards getting the results that you want

By providing your phone number, you agree to receive text messages from Iron Hero CrossFit