CrossFit Workouts Aug 17 – Aug 23, 2020

Overhead Squat x5@6-7 for 5 sets.

7 Rounds of:
7 Overhead Squats, 95/65
7 Burpees
7 Toes-to-bar

“Aero”

For time:
Row 2k
200 Double Unders
Run 1 Mile

28 min time cap.

Front Rack Step Ups x8@8 for 3 sets

“Helen”
3 Rounds for time of:
400m Run
21 AKBS 53/35
12 Pull ups

Muscle Up Progressions

AMRAP 20
10 Burpee Box Jump Overs
100m Farmer’s Walk, 50/35
10 DB Thrusters, 50/35

Deadlift x3@9, LD2

4 Rounds of 3 minutes with 1 minute rest between rounds:
Row 20/16 Cals
20 Push ups
Max Muscle Ups

5 Rounds for time of:
10 Seated DB Presses
20 Renegade Rows
30 Goblet Squats
400m Run

Rx: 50/35

Handstand Progressions

Death by KB Complex

1A KB Clean
1A KB Front Rack Lunge
1A KB Push Press

Alternate sides every set.

When you hit the limit, work back down the pyramid.

Rx: 53/35