• Skip to primary navigation
  • Skip to main content
  • Skip to footer
The Power House

The Power House

 

  • About
    • Locations
      • Highland Park
      • St. Louis Park
    • Meet Our Team
    • Our Story
    • Contact
  • Services
    • CrossFit
    • Private Training
    • Team Training
    • Summer Performance Training
    • Youth Training
    • Corporate Wellness
    • Nutrition
    • Assessment
    • Host a Private Event
  • Membership
  • Workouts
    • WOD
    • At Home WOD
  • Schedules
    • St. Louis Park
    • Highland Park
  • More
    • Podcast Blog
    • Recipe Blog
    • Articles Blog
    • Shop
      • Equipment Store
      • Design for Health
    • Waivers & Forms
    • Careers
    • COVID Protocol

week of 7/19

July 19, 2021 by powerhouse

Monday

Power Snatch

2-2-2-2-2

—

AMRAP 10:

4 Rounds:

30 Air Squats

200 Meter Run

 

In Time Remaining:

Max Power Snatches (115/85)

 

Tuesday

For Time:

3 Rounds-

15 Deadlifts (135/95)

10 Push Press

5 Bar Muscle-ups

 

Directly Into…

 

1500m Row

 

Directly Into…

 

3 Rounds-

15 Deadlifts

10 Push Press

5 Bar Muscle-ups

 

Wednesday

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds With Time Remaining:

12 Front Squats (115/85)

6 Burpee Box Jump Overs (24″/20″)

 

[Rest 5 Minutes ]

 

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds With Time Remaining:

9 Front Squats (135/95)

6 Burpee Box Jump Overs (24″/20″)

 

[Rest 5 Minutes ]

 

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds With Time Remaining:

6 Front Squats (155/105)

6 Burpee Box Jump Overs (24″/20″)

 

Thursday

For Time:

2K Row

—

Partner Workout

15:00 AMRAP:

50 Double Unders

2 Rope Climbs

 

Friday

For Quality:

30-25-20-15-10

Heavy Russian Kettlebell Swings

*After Each Set: 25-50′ Handstand Walk

or 3-5 Wall Walks

—

AMRAP 18:

30 Single Dumbbell Alt. Power Snatches (50/35)

30/24 Calorie Echo Bike

30 Toes to Bar

30 Single Dumbbell Box Step-ups (24″/20″)

 

Saturday

1 RM Clean and Jerk

—

For Time:

15 Squat Cleans (115/85)

12 Squat Cleans

9 Squat Cleans

6 Squat Cleans

6 Push Jerks

9 Push Jerks

12 Push Jerks

15 Push Jerks

*Run 200m after each movement*

 

Sunday

3 Sets for Quality:

20 Tempo Single Leg RDL w/DB (:05 Negative)

10 Single Dumbbell Glute Bridges

—

For Time:

10 Rounds For Time:

15 Abmat Sit-ups

15 Double Dumbbell Floor Press (50/35)

*Every 2:00: 100m Farmers Carry (50/35)

Filed Under: WOD

Footer

The Power House: Highland Park
Side Door CrossFit

617 S Snelling Ave
St. Paul, MN 55116

651-699-4864
info@tphmn.com

The Power House: St. Louis Park
CrossFit St. Louis Park

7319 W Lake St
St Louis Park, MN 55426

651-699-4864
info@tphmn.com

  • Facebook
  • Instagram
  • LinkedIn
  • Vimeo

CrossFit Journal: The Performance-Based Lifestyle Resource

© Copyright 2022 The Power House · All Rights Reserved · Website by Oil Can Marketing

Call
Locations
Get Started