Workouts for the Week: July 15 - July 20

Monday, July 15th

Choose either the CrossFit Workout or Fitness Workout on Monday, July 15th.

CrossFit Workout: For Time - 30 Minute Cap

2000m Row

-into-

10 Rounds
2 Power Cleans (205/145)
4 Bar-Facing Burpees
8 Alternating Pistols (Scaling Option: 10 Goblet Squats)

Fitness Workout: For Time - 30 Minute Cap

2000m Row

-into-

10 Rounds
2 Devils Press
4 Bar-Facing Burpees
8 Alternating Pistols (Scaling Option: 10 Goblet Squats)


Tuesday, July 16th

Strength & Conditioning: Every Minute on the Minute for 12 Minutes

Minute 1: 2 Rope Climbs, Rig Assisted Rope Climbs, or 8 Dips
Minute 2: 100m Run
Minute 3: 2 Squat Snatches (Heavy, Climbing in Weight)

Workout: For Time - 10 Minute Cap

21-15-9
Alternating Dumbbell Snatch (50/35)
Toes to Bar


Wednesday, July 17th

Strength: Find a 2 Rep Max

Front Squat

Workout: For Time

21-15-9-6-3
Handstand Pushups
Front Squats (185/125)

50 Double Unders after each round


Thursday, July 18th

Choose either the CrossFit Workout or Fitness Workout to complete during the Time Domain on Thursday, July 18th.

Time Domain:

3 Minutes Work
3 Minutes Rest
6 Minutes Work
3 Minutes Rest
9 Minutes Work

CrossFit Workout: As Many Rounds as Possible within Time Domain - After rest period, pick up where you left off.

20 Overhead Squats (95/65)
10 Burpee Box Jump Overs (24/20)
20 Hang Power Cleans
10 Burpee Box Jump Overs
20 Hang Power Snatch
10 Burpee Box Jump Overs
20 Thrusters
10 Burpee Box Jump Overs
20 Bar Muscle Ups (Scaling Option: 20 Strict Pullups)

Fitness Workout: As Many Rounds as Possible within Time Domain - After rest period, pick up where you left off.

30 Air Squats
10 Burpee Box Jump Overs (24/20)
20 Dumbbell Hang Cleans
10 Burpee Box Jump Overs
20 Dumbbell Snatch
10 Burpee Box Jump Overs
20 Dumbbell Thrusters
10 Burpee Box Jump Overs
20 Bar Muscle Ups (Scaling Option: 20 Strict Pullups)


Friday, July 19th

Workout: As Many Rounds as Possible in 17 Minutes

200m Run
10 Wall Balls

Add 5 Wall Balls each round.


Saturday, July 20th

Workout: As Many Rounds as Possible in 15 Minutes - With a Partner

40 Abmat Situps
50 Kettlebell Swings (1.5/1)
60 Push Press (95/65)