Workouts for the Week: August 5 - August 10

Monday, August 5th

Workout: For Time - Inspired by Bergeron

1 Mile Run

-Into-

11 Rounds
7 Thrusters (75/55)
7 Toes to Bar (Scaling: Toes to Bar Attempts or 12 Abmat Situps)
7 Barbell Burpees


Tuesday, August 6th

Choose either Strength or Conditioning and either the CrossFit Workout or Fitness Workout on Tuesday, August 6th.

Strength: 12 Minutes - Find a Heavy for the Day

Power Clean
*No Squat Cleans

Conditioning: As Many Rounds as Possible in 12 Minutes

8 Lunges
7 Russian Kettlebell Swings
6 Situps

CrossFit Workout: For Time

50 Double Unders (100 Single Unders)
5 Power Cleans (245/155) (Scaling: 10 Power Cleans 95/65 or 10 DB Cleans)
5 Deficit Handstand Pushups - 35 lb Plates (Scaling: 10 Handstand Pushups or 10 Pushups)
40 Double Unders
4 Power Cleans
4 Deficit Handstand Pushups
30 Double Unders
3 Power Cleans
3 Deficit Handstand Pushups
20 Double Unders
2 Power Cleans
2 Deficit Handstand Pushups
10 Double Unders
1 Power Cleans
1 Deficit Handstand Pushups

Fitness Workout: For Time

50 Double Unders (100 Single Unders)
10 Dumbbell Cleans
5 Deficit Handstand Pushups - 35 lb Plates (Scaling: 10 Handstand Pushups or 10 Pushups)
40 Double Unders
8 Dumbbell Cleans
4 Deficit Handstand Pushups
30 Double Unders
6 Dumbbell Cleans
3 Deficit Handstand Pushups
20 Double Unders
4 Dumbbell Cleans
2 Deficit Handstand Pushups
10 Double Unders
2 Dumbbell Cleans
1 Deficit Handstand Pushups


Wednesday, August 7th

Conditioning: 15 Minutes - Sled and Bike

40m Sled Sprint
8/6 Calorie Assault Bike

 Workout: For Time

3 Rounds
8 Dumbbell Burpee Box Step Overs
12 Chest to Bar Pullups
300m Run

RX+ - Wear a Weight Vest


Thursday, August 8th

Workout: For Time

21-15-9-15-21
Burpees over the Rower
*500m Row after each set


Friday, August 9th

Workout: As Many Rounds as Possible in 16 Minutes - Relay Style with a Partner

10 Wall Balls
6 Toes to Bar
2 Squat Snatch (165/115)

!Cashout!

6 Rounds
20 Second Plank Hold
10 Second Rest
20 Second Russian Twists
10 Second Rest


Saturday, August 10th

Workout: For Time - With a Partner

60-50-40
Deadlifts (155/105)
Pushups
Kettlebell Snatch (1.5/1)