Weekly Workouts for July 10-14th

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cross fit in fort collins

Weekly Workouts for July 10-14th

“MAX OUT MONDAY”

CrossFit:
20 min
Establish 1RM Overhead Squat
- then -
Complete as many rounds as possible in 15 minutes of:
 21 GHD sit-ups
 14 one-arm dumbbell push jerks
Use a single, heavy dumbbell and alternate arms each rep.

CrossFit Cardio:
For time:
100 pushups
* Every time you stop perform 25 air squats

CrossFit Skills:
Yoga with Dai


TUESDAY

CrossFit:
20min:
Deadlift 3-3-3-3-3 reps
- then -
Complete as many rounds as possible in 20 minutes of:
 Run 400 meters
 15 L pull-ups
 15 hip extensions


WEDNESDAY

CrossFit:
30-20-10 reps for time of:
 35-lb/20-lb dumbbell thrusters
 Toes-to-bars

CrossFit Cardio:
For time:
100 x jumping lunges
* Every time you stop or fail to jump as you switch legs perform 20 ab-mat sit-ups

CrossFit Skills:
Snatch


THURSDAY

CrossFit:
4 rounds for time of:
 15 box jumps, 36-inch/30-inch box
 Run 400 meters


FRIDAY

CrossFit:
5 rounds for time of:
 225-lb/155-lb clean and jerks, 4 reps
 6 bar muscle-ups
 40-ft. handstand walk

CrossFit Cardio:
For time:
100 x dumbbell squat clean thrusters
*Every min stop and do 5 burpees

CrossFit Skills:
Snatch