July 22, 2023

CrossFit – Sat, Jul 22
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

Amrap 5

10/8 cal machine @Easy

25’/25′ Single arm OH Carry

20 Seconds/side PNF lat stretch on floor


B. Specific

3 sets

100m Straight leg row

100m Arms only row

6 DB deadlifts

3 beat swings + 3-5 CTB

6 Pause DB front squats

6 Shuttle runs

Metcon (AMRAP – Rounds and Reps)

AMRAP 24 minutes

1000/750m Row

50 DB Deadlifts 2×50/35lbs

30 C2B

20 DB Front Squats 2×50/35lbs

10 Shuttle runs (25’)

Score: Rounds & Reps

KG: 25/15

Scaling Options


600/400m Row

40 DB deadlifts @ 2×25/15lbs

20 Jumping pull ups

10 DB front squats @ 2×25/15lbs

5 Shuttle runs


850/650m Row

50 DB deadlifts @ 2×40/25lbs

30 Jumping C2B

20 Db front squats @ 2×40/25lbs

10 Shuttle runs



Team Workout (Time)

6000m Row for time

Partner A: Row for max distance

Partner B: 5 minute AMRAP

10 C2B

10 Front squats 95/65lbs

10 Shuttle runs (25’)

Switch stations every 5mins

TC: 35 minutes

Score: Time & Total reps

KG: 43/30

Team Workout (Reps) (AMRAP – Reps)

AMRAP total reps

Extra Accessory
Upper Accessory (Checkmark)

3 rounds

8 Double DB Pullover

15 Banded Skull Crushers*

*Hold every rep for 2 seconds at peak contraction