Workouts for the Week: July 8 - July 13

Monday, July 8th

Choose either Strength or Conditioning and either the CrossFit Workout or Fitness Workout on Monday, July 8th.

Strength: Every Minute on the Minute for 12 Minutes

Odd Minute: 3 Front Squats at 60-65% of Front Squat 1RM
Even Minute: 6 Back Squats at 60-65% of Front Squat 1RM

Conditioning: As Many Rounds as Possible in 12 Minutes

12 Abmat Situps
10 Box Step Ups
8 Single Arm Dumbbell Thrusters

Alternate arms on the Dumbbell Thrusters each round.

CrossFit Workout: For Time

3 Rounds
300m Run
10 Burpees
15 Strict Press (95/65)

Fitness Workout: For Time

3 Rounds:
300m Run
10 Burpees
15 Dumbbell Push Press


Tuesday, July 9th

Choose a movement option for Conditioning and either the CrossFit Workout or Fitness Workout on Tuesday, July 9th.

Conditioning: “Death By…” - 15 Minute Cap

1 Pushup + 1 Power Snatch (Pick Weight)
Add 1 Pushup and 1 Power Snatch each minute until you cannot complete within the minute.

-OR-

1 Pushup + 1 Double Dumbbell Snatch (Pick Weight)
Add 1 Pushup and 1 Double Dumbbell Snatch each minute until you cannot complete within the minute.

CrossFit Workout: For Time to Complete 75 Clean and Jerks or Total Clean and Jerks Completed Within Time Cap - Courtesy of Bergeron

4 Rounds:
9 Wall Balls
9/7 Calorie Row
Max Clean and Jerks (115/75)

Round 1: 2 Minutes Work / 1 Minute Rest
Round 2: 2 Minutes Work / 1 Minute Rest
Round 3: 2 Minutes Work / 1 Minute Rest
Round 4: 3 Minutes Work

Fitness Workout: For Time to Complete 75 Dumbbell Hang Clean and Jerks or Total Dumbbell Hang Clean and Jerks Completed Within Time Cap - Courtesy of Bergeron

4 Rounds:
9 Wall Balls
9/7 Calorie Row
Max Dumbbell Hang Clean and Jerk

Round 1: 2 Minutes Work / 1 Minute Rest
Round 2: 2 Minutes Work / 1 Minute Rest
Round 3: 2 Minutes Work / 1 Minute Rest
Round 4: 3 Minutes Work


Wednesday, July 10th

Workout: For Rounds Completed in Part A + Time to Complete Part B

Part A: As Many Rounds as Possible in 10 Minutes
8 Handstand Pushups
10 Dumbbell Thrusters (35/20)
100m Run

-5 Minutes Rest-

Part B: For Time - 5 Rounds
6 Deadlifts (255/165)
9 Box Jump Overs
12 Pullups


Thursday, July 11th

Workout: For Time

3 Rounds
75 Double Unders (2:1 Single Unders)
50 Air Squats
25/18 Calorie Row


Friday, July 12th

CrossFit Benchmark Workout: “Nancy” - For Time

5 Rounds
400m Run
15 Overhead Squats (95/65)

!Cashout!

5 Rounds
Plank Hold - 40 Seconds
Rest - 20 Seconds


Saturday, July 13th

Workout: For Time - With a Partner

2000m Row
80 Barbell Burpees
40 Hang Cleans (185/125)