CrossFit Workouts – Week of July 10th 2023

Monday
Strength – Weight Strict Chin Up
5 Sets of 3 Reps
Weighted Strict Chin Up @ 60-70% of 1RM

-then-

“Mozzarella”
EMOM x 21min (7 Rounds)
Min 1: 6 Clean & Jerks (135/95)
Min 2: 15 Wallballs (20/14)
Min 3: 50 Double Unders

Tuesday
Strength – Pause Front Squat
5 Sets of 2 Reps
Pause Front Squats @ 75% of 1RM

-then-

“Gouda”
3 Rounds for Time (RFT)
30 Alternating DB Snatches (50/35)
30 Toes to Bar

Wednesday
Strength – Strict Deficit Handstand Pushups
5 Sets of 40-50% of Max Reps
Strict Deficit Handstand Pushups

-then-

“Feta”
AMRAP 20
500m/450m Row
15 Burpees Over Rower
400m Run
15 Burpees Over Rower

Thursday
Strength – Pause Floor Press
5 Sets of 2 Reps
Pause Floor Press @ 75% of 1RM

-then-

“Blue Cheese”
4 Rounds for Time (RFT) – Teams of 2
12 Bar Muscle Ups (or 24 Chest to Bar Pullups)
12 Wall Walks
24 Synchro Wallball Sit Ups (20/14)

Friday
Strength – Deadlifts
5 Sets of 2 Reps
Deadlifts @ 75% to 80% of 1RM

-then-

“Cheddar”
For Time – Choose Your Destiny
Option 1:
63 Deadlifts (95/65)
45 Hang Power Cleans (95/65)
27 Front Squats (95/65)

-or-

Option 2:
63 Deadlifts (75/55)
45 Hang Power Snatches (75/55)
27 Overhead Squats (75/55)

Saturday – Partner WoD
“Parmesan”
For Time – Teams of 2
100 Pullups OR Inverted Ring Rows
100 Hand Release Pushups
5000m/4000m Row

*This is not a choose your own adventure workout. You must complete it as a chipper finishing one element before moving onto the next elements