July 16, 2023

CrossFit – Sun, Jul 16
Welcome to our 8 week Olympic weightlifting cycle for the year! Week 1 is a test week for the snatch and clean and jerk. Although this cycle will focus heavily on the Olympic lifts, gymnastics skills sessions will also be the focus of 1-2 sessions a week. Become one with the barbell!


A. General

2 rounds

200m Run

20 Quadruped calf pedals


10 Banded OH lat pull-downs

B. Mobility

Iron Cross Stretch



C. Specific

3 sets

50’ butt kicks + 50’ sprint

10 pull-up progression

*Ease your way into your pull-ups jumping from a box with less effort from the feet with each progressing rep:


(Like the video but kipping, not butterfly)

Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

Score: Reps

Scaling Options


Jog 200-400m

12 Ring rows


Run 400m

Max rep Strict band assisted pull ups

Extra Accessory
Accessory (Checkmark)

3 sets

12 Banded bent over lat pull down

12 Supine band pull aparts

12 Feet elevated glute bridge