CrossFit Workouts – Week of July 3rd 2023

Monday
Strength – Front Squat
5 Sets of 3 Reps
Front Squat @ 70% of 1RM

-then-

“America The Beautiful”
AMRAP 3 x 5 Sets
20 Floor Presses (135/95)
ME Calorie Row

-1min rest between sets-

Tuesday
CLOSED

Happy 4th of July, Iron Hero Family!

Wednesday
Strength – Dead Stop Deadlifts
5 Sets of 3 Reps
Dead Stop Deadlifts @ 70% of 1RM

-then-

“American Flag on the Moon”
15 Rounds for Total Calories (30sec on / 30sec off)
ME Calorie Assault Bike

Thursday
Strength – Floor Press
5 Sets of 3 Reps
Floor Press @ 70% of 1RM

-then-

“Stars & Stripes Forever”
2 Sets of (Each For Time)
3 Rounds
10 Bar Facing Burpees
10 Power Snatches (95/65)
10 V-Ups

-rest until 10min mark, then begin 2nd set-

Friday
Strength – Strict Handstand Pushups
5 Sets of 45-55% of Max Reps
Strict Handstand Pushups

-then-

“God Bless America”
5 Rounds for Time (RFT)
50 Double Unders
7 Thrusters (115/80)

Saturday – Partner WoD
“Party in the USA”
5 Rounds For Time (RFT) – Teams of 2
Partner 1:
400m Run

Partner 2:
AMRAP of
15 Pullups (or Chest to Bar Pullups)
10 DB Devil’s Press (50s/35s)

*Runner is the pacer