CFS Week Workouts July 9th to July 14th

Monday Workout

AMRAP 3

3 Power Snatches

1 Overhead Squat

-3 Minute Rest-

AMRAP 3

1 Power Snatch

3 Overhead Squats

-3 Minute Rest-

AMRAP 3

Max Squat Snatches

Tuesday Workout

Part 1

1-1-1-1-1

Weight Pull Ups

Part 2

5x100m Sprints

Wednesday Workout

EMOM 16

1-30s Row For Calories

2-15 Toes to Bar

3-30s Bike For Calories

4-15 DB Front Squats

Thursday Workout

“DT”

5 Rounds For Time

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Friday Workout

For Time

1 Mile Run

-Immediately into-

3 Rounds

10m Handstand Walk

10 Box Jumps

Saturday Workout

For Time

100 Double Unders

75 AbMat Sit Ups

50 Medball Cleans

75 AbMat Sit Ups

100 Double Unders