CrossFit Workouts – Week of July 17th 2023

Monday
Strength – Weighted Chin Ups
5 Sets of 3 Reps of Weighted Strict Chin Ups

-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 Squats
5 Sets of 2 Reps of Pause Front Squats

-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% Max Reps of Strict Deficit Handstand Pushups

-then-

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

Thursday
Strength – Floor Press
5 Sets of 2 Reps of Pause Floor Press

-then-

“Blue Cheese”
Teams of 2 For Time
12 Bar Muscle Ups (or 24 Chest to Bar Pullups)
12 Wall Walks
24 Synchro Wall Ball Sit Ups (20/14)

Friday
Strength – Deadlifts
5 Sets of 2 Reps of the Deadlift

-then-

“Cheddar”
For Time
63 Deadlifts (95/65)
45 Hang Power Cleans (95/65)
27 Front Squats (95/65)

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