Saturday"Partner Hero WOD- Ned"7 rounds for time of:11 x Back Squats (Heavy) (each does 11 squats)1,000 x meter row (split each row) *Waterfall. Once you are done with your squats,...
CrossFit Workouts – Week of July 8th, 2024
Monday
Strength – Front Squat
Find a Heavy Single
-then-
“The Hunger Games”
For Time
30-24-18-12-6
American Kettlebell Swings (53/35)
V-Ups
10-8-6-4-2
Box Jumps (30/24)
Tuesday
Strength – Squat Snatch
Find a Heavy Single
-then-
“Catching Fire”
5 Sets For Reps – Every 2:30
15/12 Calorie Air Bike
5 Bar Muscles Ups OR 10 Kipping Chest to Bar Pullups
Max Effort Wall Balls (20/14) in Remaining Time
Wednesday
“Mockingjay”
For Time
10-9-8-7-6-5-4-3-2-1
Burpee DB Deadlifts (50s/35s)
*30 double unders AFTER each set
Thursday
“Panem”
“Rowling” – Teams of 2 – 3 Sets (each / 1:1)
10 Rounds
100m Rowling
*1 bench press (155/95) for every meter over or under 100m (5 rep limit)
Friday
Strength – Strict Press
Find a Heavy Single
-then-
“The Ballad of Songbirds & Snakes”
5 Rounds for Time (RFT)
7 Overhead Squats (115/80)
11 Toes to Bar
Saturday
“May the odds be ever in your favor”
Teams of 3 – For Time
20 Rope Climbs (or 60 Strict Pullups)*
100 Handstand Pushups*
1600m Run (together)
100ft Handstand Walk Each (or 8 Wall Walks each)
*For rope climbs/pullups and handstand pushups, share the reps any way. Non-working athlete must hold an elbow plank while work is being done
