Workouts for the Week: August 12 - August 17

Monday, August 12th

Workout: As Many Rounds as Possible in 25 Minutes - With a Partner

15 Synchro Bar Facing Burpees
50 Synchro Double Unders
300m Partner Run

!Cashout!

3x10 Barbell Rollouts


Tuesday, August 13th

Choose either Strength or Conditioning and either the CrossFit Workout or Fitness Workout on Tuesday, August 13th.

Strength: 8-10 Minutes - Find a Heavy but Perfect

Snatch

Conditioning: 10 Minute Cap

10 Rounds
7 Single KB Deadlifts
1 Burpee
*Add one Burpee each round.

CrossFit Workout: 20 Minute Cap - Inspired by the CrossFit Games

4 Rounds
400m Run
3 Rope Climbs (Scaling: 9 dips)
7 Squat Snatch (135/95)

Fitness Workout: 20 Minute Cap - Inspired by the CrossFit Games

4 Rounds
400m Run
3 Rope Climbs (Scaling: 9 dips)
21 Dumbbell Snatch


Wednesday, August 14th

CrossFit Benchmark Workout: “Mary” - As Many Rounds as Possible in 20 Minutes

5 Handstand Pushups
10 Alternating Pistols
15 Pullups (Scaling: Any amount of reps between 5 and 10, but keep the same each round.)


Thursday, August 15th

Choose either the CrossFit Workout or Fitness Workout on Thursday, August 15th.

CrossFit Workout: 20 Minutes

Every 30 Seconds
1 Clean and Jerk

*Minutes 10-20 should be at 80-85% of your 1RM Clean and Jerk.

Fitness Workout: 20 Minutes

Odd Minute: 14/11 Calorie Row
Even Minute: 2 Wall Walks


Friday, August 16th

Strength: As Heavy as Possible

6x4 Back Squat

Workout: For Time

50 Medball Cleans (20/14)
40 Single Arm Dumbbell Hang Clean and Jerks (50/35)
30 Dumbbell Squat Snatch


Saturday, August 17th

Workout: For Time - With a Partner

100 Cal Row
100 Ball Slams
100 Wall Balls
100 Toes to Bar (Scaling: 100 Abmat Situps)