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CrossFit Workout 7.23.24

Workout

10 rounds on the 3:00 start
150 run
12 box stepups (total, alternating) 2x yellow/blue to 20/16
9 kb shoulder to overhead 2x yellow/blue

rx+ purple/yellow

score is total working time

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CrossFit Workout 7.22.24

Back squat
3×5 at 85%

Then 3×6 at 77% of what you hit today

go every 3:00 for the 3×5

go every 2:00 for the 3×6
Then every :90, alternating for 8 rounds total

Block 1: 5 strict pullups (weight as you can)
Block 2: 5 strict ring dips (weight as you can)

No bands for either movement today.

Toe spot, partner, holds, all good. Just no bands.
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CrossFit Workout 7.20.24

with a partner,

20:00 AMRAP

split as desired
1k/900/800m row
50 v-ups
100m sled push 4×45/25
50 pushups

rx+ ghd

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CrossFit Workout 7.19.24

In 15:00 build to a heavy

2 power cleans+ 2 push jerks
21-15-9
Thrusters 95/65
American kb swings green/yellow
box jump overs 24/20
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CrossFit Workout 7.18.24

Workout

3 rounds on the 10:00 start
800m run
15 burpee pullups
50m front rack carry 2x green/yellow

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CrossFit Workout 7.17.24

Back Squat
4×1 at 93% of 1rm

then 2×5 at 89% of what you hit today
8:00 AMRAP
10 dumbbell lunges 2×50/35–forward, in place, alternating
50′ hs walk OR 20 alternating shoulder taps
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CrossFit Workout 7.16.24

Workout

For time
8 rope climbs
16 t2b
48/32 cal bike
16 t2b
8 rope climbs

no rx+ just go faster

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CrossFit Workout 7.15.24

Deadlift and bench
4×1 at 93% of 1rm

then 2×5 at 89% of what you hit today

No rope climbs, this will take a lot of time to warmup for and rest

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CrossFit Workout 7.13.24

Workout

you go I go with a partner by MOVEMENT.
Both partners do full movement reps

3 rounds
20 db snatch 50/35–10 right, 10 left
15 burpee box jump overs 24/20
1/.8 mile bike

rx+ 70/50

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CrossFit Workout 7.12.24

Lift
8 sets at 60-70%
1 power snatch+3 ohs

go every :90
Workout
8:00 AMRAP
8 ohs 75/55
8 t2b

rx+ 95/65