July 18, 2023

CrossFit – Tue, Jul 18
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 minute amrap:

7 Air squats

5 burpees/down & up

B. Mobility

Quadruped rear shoulder stretch

30 sec/side


C. Activation

2 sets

8 Band rows

8 Band face pulls

8 Band chest press: https://youtu.be/4CDOvAxJ2N4

Gymnastics (Time)

For time

30 Ring Muscle-ups

TC: 6 minutes

Score: Time

Scaling Options


20 Strict chin ups, band assisted


30 Low ring Muscle up transition


As written

Metcon (Time)

5 rounds

15 HR Push-ups

10 Front Rack Lunge steps 135/95 lbs

TC: 11 minutes

Score: Time

KG: 60/43

Scaling Options


10 Hand elevated push ups

10 Front rack lunges @ 45/35lbs

Intermediate L1

15 Band assisted push ups

10 Walking lunge steps @ 115/75 lbs

Intermediate L2

8 HR push ups

10 Walking lunge steps @ 115/75 lbs



Extra Accessory
Upper Accessory (Checkmark)

3 sets

12 Pendlay Rows

12 DB pullovers