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,...
Programming – Week of July 18th, 2022
CrossFit Workouts – Week of July 18th, 2022
Monday
E2MOM x 6 Rounds
Rounds 1-2: 8 Push Press
Rounds 3-4: 6 Push Press
Rounds 5-6: 4 Push Press
Then…
“Grettel”
10 Rounds for Time
3 Clean & Jerks (135/95)
3 Bar Facing Burpees
*10min Cap
Tuesday
Pistol Practice (10min)
Then…
“Great Balls of Fire”
AMRAP 16
200m Run with Medicine Ball (20/14)
20 Wall Balls (20/14)
20 Medicine Ball Walking Lunges (20/14)
Wednesday
Muscle Up Practice (10min)
Then…
“Alice”
4 Rounds for Time
19 Box Jumps (30/24)
48 Double Unders
*13min Cap
*DU to SU Ratio = 1:1 in order to work on your double unders in the context of a workout and not simply relegate yourself to only single unders
Thursday
E90sec x 5 Rounds
2 Pause Front Squats (3sec Pause)
Then…
“Ibtihaj”
21-15-9 For Time
Thrusters (95/65)
Toes to Bar
*14min Cap
Friday
“Ovie”
For Time
100 Double Unders
50/40 Calorie Assault Bike
100 Russian Kettlebell Swings (70/53)
50/40 Calorie Assault Bike
100 Double Unders
*20min Cap
Saturday – Partner WoD
AMRAP 20
50 Burpees to Plate (45/25)
50 Plate Slams* (45/25)
50 Uneven Pushups From Plate
*Plate Slams = plate ground to overhead similar to an American Kettlebell Swing
