CrossFit Workouts Aug 3 – Aug 9, 2020

Monday August 3, 2020

Back Squat 5-8 RM

“Froggy Fresh”
For time:

100 Double Unders
25 Wall Balls, 20/14

80 Double Unders
20 Wall Balls, 20/14

60 Double Unders
15 Wall Balls, 20/14

40 Double Unders
10 Wall Balls, 20/14

20 Double Unders
5 Wall Balls, 20/14

Rx+: 50/40/30/20/10 Wall Balls

Tuesday

3 sets of 8 Step ups at 7-8 RPE

2 Rounds for time of:

Run 800m
30 Pull ups
20 Box Jumps, 24/20
10 Handstand Push ups

Wednesday

Power Clean 3-5 sets of 3

3 Rounds for time of:

Row 500m
50 Sit ups
25 AKBS, 53/35

Thursday

Shoulder Press [email protected], LD2

3 Rounds of:

AMRAP 4
2 Front Squats, 95/65
4 Thrusters, 95/65
6 Push Presses, 95/65

Rest 2 min between rounds.

Friday

Deadlift 5-5-5

With a Partner:
EMOM 16

Partner A will Plank for 1 round while,

Partner B

5 C2B Pull ups
8 Pistols

Saturday

AMRAP 24 with a partner of:

Partner A runs the 400m Loop.

Partner B works on:

5 Power Snatches, 95/65
10 Burpees over the bar
15 Hollow Rocks

Partners alternate on completed runs.

Sunday

Tabata KBs

Alternating Swings

Clean and Press Right Side

Goblet Squats

Clean and Press Left Side

Russian Swings

Rx: 53/35

We will complete the full tabata series for each exercise before moving on.