Workouts for the Week: August 19 - August 24

Monday, August 19th

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

100/85 Calorie Row
80 Toes to Bar (Scaling: 80 Abmat Situps)
60 Front Squats (135/95)
40 Bar Muscle Ups (Scaling: 40 Strict Pull Ups)
20 Thrusters (155/105)
10 Ring Muscle Ups (Scaling: 10 Strict Pull Ups)


Tuesday, August 20th

Choose either Strength or Conditioning and either the CrossFit Workout or Fitness Workout on Tuesday, August 20th.

Strength: 15 Minutes - Find a Heavy Complex

1 Squat Snatch + 1 Hang Squat Snatch + 2 Overhead Squats

Conditioning: As Many Rounds as Possible in 15 Minutes

12 Step Ups
8 Burpees
6 Dumbbell Hang Snatch - Left Arm
6 Dumbbell Hang Snatch - Right Arm

 CrossFit Workout: As Many Rounds as Possible in 9 Minutes

3 Hang Power Snatch (75/55)
3 Overhead Squats
30 Double Unders

Add 3 Hang Power Snatch and 3 Overhead Squats each round.

 Fitness Workout: As Many Rounds as Possible in 9 Minutes

3 Double Dumbbell Hang Snatch
3 Dumbbell Front Squats
30 Double Unders

Add 3 Dumbbell Hang Snatch and 3 Dumbbell Front Squats each round.


Wednesday, August 21st

Workout: CrossFit Open 16.1 with Dumbbells - As Many Rounds as Possible in 20 Minutes

25ft Walking Lunge
8 Burpees
25ft Walking Lunge
8 Chest to Bar Pullups

!Cashout! Every Minute on the Minute for 10 Minutes

5 V-Ups
5 Bicycle Kicks
5 Crunches
5 Second Hollow Hold

Add 1 rep or 1 second each round as you go as long as possible. Upon failure drop back to the previous rep until the 10 minutes is up. 


Thursday, August 22nd

Workout: As Many Rounds as Possible in 19 Minutes

200m Run
6 Deadlifts (275/185)
12 Hollow Rocks or Abmat Situps


Friday, August 23rd

Conditioning:

3x400m Sprint
60 second rest after each sprint

 Workout: As Many Rounds as Possible in 21 Minutes - With a Partner - Relay Style

1 Squat Clean (185/135)
3 Bar Facing Burpees
5 Handstand Pushups


Saturday, August 24th

Workout: As Many Rounds as Possible in 18 Minutes

30 Kettlebell Swings (1.5/1)
100m Run
30 Wall Balls
100m Run
30 Shoulder to Overhead (115/75)
100m Run
30 Box Jumps (24/20)
100m Run