CrossFit WODs for the week of 8/20-8/24/18 – CrossFit Fixx
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CrossFit WODs for the week of 8/20-8/24/18

19
Aug

CrossFit WODs for the week of 8/20-8/24/18

Saturday 081818 Bootcamp

Monday, August 20th

STRENGTH
EMOM x 10 MINUTES
2 Hang Squat Clean + 1 Front Squat
Build to a Heavy Set of Complex

WORKOUT
AMRAP x 10 MINUTES
200m Run
8 Hang Squat Cleans (95/65)

 

Tuesday, August 21st

SKILL/EXTENDED WARM UP
3 SETS FOR QUALITY
1:00 H.S. Hold or Partner H.S. Balance
1:00 High Single Leg Step-ups or Pistols
:30 Hollow Hold
:30 Superman (arch hold)
-Rest 1:00-

WORKOUT
7 ROUNDS FOR TIME
12/10 Calorie Bike
10 Box Jumps (24”/20”)
100’ KB FR Walk (53/35)

(18:00 Hard Cap)

 

Wednesday, August 22nd

SKILL
10:00 on Muscle Up Skill & Scaling

WORKOUT
AMRAP x 22 MINUTES
16 Burpees
8 OH Squat (135/95)
6 Muscle Up

 

Thursday, August 23rd

STRENGTH
4 SETS
10 Supinated Bent Over Barbell Rows
(Reverse Grip)
+
5/5 Half Kneeling KB Press (30X1)

WORKOUT
3 SETS
3:00 Max Meter Row
-Rest :30-
AMRAP x 3 Minutes
3 DB Clean & Jerk (50/35)
6 T2B
-Rest :30-

*Same score each set

 

Friday, August 24th

WORKOUT
“Barbara”
Five rounds, each for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

*Rest precisely 3:00 between each round

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