8.19.19 – 8.24.19

Monday: 8.19.19

1x Clean and jerk
In 20 minutes or less, build to a heavy single.  Compare to 10.30.18


5 Minute amrap of:
5x Shoulder to overhead 135/85# (or 60% of 1rm, whichever is lighter)
40 Double unders (at least 20 unbroken for RX)

Tuesday: 8.20.19

CrossFit mainsite workout 180901Saved by the Barbell”

3 rounds for max reps of:
1 minute of burpees to target at least 6″ out of standing reach for RX
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans
Women: 14-lb. ball, 75-lb. deadlifts and cleans

Compare to 9.8.18

Wednesday: 8.21.19

In 6 minutes
4 Rounds of
6 American kettlebell swings 70/55#
3 Ring muscle ups
-Then, with remaining time-
Max cals on air bike

Then, time permitting

On the minute for 8 minutes (4 sets of each)
Odd: 6-8 Strict pull ups (add resistance or assistance as needed)
Even: Handstand skill work (holds, walking, etc)

This second part is intended to a strength/skill cool down.  Deliberate practice is something that many of us say that we should do more of, but don’t always follow through.  This time is blocked out specifically to work on upper body gymnastic work, so take advantage.

Thursday: 8.22.19

7 Rounds for time of
1 Rope climb 15′
5 Box facing burpee box jump overs 24/20″
10 Back step overhead lunges 45/25# plate
15/12 Cals on rower

Friday: 8.23.19

For time:
500m Row
80x Double unders
40x Wall ball shots 20/14#

This is intended to be a sprint so choose movements and/or weights that you can sprint through.


2-3 Supersets of
10-12x Bench press
10-12x Bent over barbell rows

Saturday: 8.24.19

Every three minutes for 8 total rounds
6/4 Cals on air bike
60′ Slam ball carry anyhow (30+30), as heavy as possible
4 Burpee bar muscle ups

Perform each set as fast as possible.  Score is slowest round.

If you’re performing muscle ups, plan ahead so that you don’t get stuck missing reps at the end of the workout.  Ideally, rounds should take in the neighborhood of 0:45 – 1:15 to complete, modify as needed.