CrossFit Workouts for Week of 8/12-8/17/2019 – CrossFit Fixx
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CrossFit Workouts for Week of 8/12-8/17/2019

11
Aug

CrossFit Workouts for Week of 8/12-8/17/2019

Friends in fitness, remain fit friends!

Monday, August 12th

STRENGTH

1-1-1-1-1

Back Squat

-Rest at Least 2:00 b/t Sets-

*Week 7 of Squat Cycle. Start heavy and build toward new 1RM. Today is the day to go for it!

WORKOUT

FOR TIME

30-20-10

Kettlebell Swing (53/35)|(35/26)

Burpee

Tuesday, August 13th

SKILL

ON a 10:00 RUNNING CLOCK…

Muscle-Up Skill Development

Beginner – Transition Drills

Intermediate – High Ring Drills

Advanced – Mult. Reps or Strict Work

WORKOUT

AMRAP x 16 MINUTES

50/40 Cal Bike

50 Wall Ball (20/14)|(14/10)

10 Ring Muscle-Ups

Wednesday, August 14th

EXTENDED WARM-UP

EMOM x 6 MINUTES

MIN 1 – Run 200m

MIN 2 – Max Slam Balls

WORKOUT

7 SETS FOR LOAD*

1 Deadlift

1 Power Clean

1 Hang Power Clean

1 Push Press

1 Push Jerk

1 Split Jerk

-Rest as Needed b/t Sets-

*Sets must be performed unbroken.

Thursday, August 15th

WORKOUT

EMOM x 24 MINUTES*

 MIN 1 – Row for Cals

MIN 2 – Up-Down Box Jump (24/20)

MIN 3 – KB Farmer Carry (AHAP)

MIN 4 – Sit-Ups (GHD Optional) *

:45 work / :15 rest for all movements

OPTIONAL FINISHER

“RUMP PUMP”

3 SETS

25 Glute Bridge-ups into…

1:00 Glute Bridge-up Hold

-Rest as Needed b/t Sets

Friday, August 16th

STRENGTH

E2MOM x 10 MINUTES

1 Hang Squat Snatch +

2 Overhead Squats

*Start E2MOM at moderate load and build toward heavy, but doable, set.

The squat in the HSS does not count toward the 2 OHS.

WORKOUT

“DOUBLE AMRAP”*

AMRAP x 6 MINUTES

1 Hang Squat Snatch (115/75)|(75/55)

3 Overhead Squats

25 Double Unders

-Rest 2:00-

AMRAP x 6 MINUTES

1 Hang Squat Snatch (115/75)|(75/55)

3 Overhead Squats

25 Double Unders

*The squat in the HSS does not count toward the 3 OHS. In total, athlete must complete 1 HSS then 3 OHS for a total of 4 reps before the DUs.

Saturday, August 17th

PARTNER WOD

IN TEAMS OF 2…

AMRAP x 14 MINUTES*

P1 – 6 DB Thrusters + 6 Burpees Over DB

P2 – Max Box Jumps

*Partner 1 completes the designated work, while partner 2 performs Max Box Jumps. Once partner 1 is finished, partners switch. Score is the total number of combined Box Jumps.

ABS of STEEL

NOT FOR TIME

Accumulate 100 Partner Leg Throws*

*Every time you switch, both partners perform 10 DB Bicep Curls

50 Partner Med Ball Sit-up Toss

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