Weekly CrossFit 06/02/25 – 06/08/25

Monday 06/02/25
CrossFit:
Back Squat- 20 reps@50-60%
rest 4 minutes x 2 sets
+
1-2-3-4-5-6-7-8-9-10
DB Clusters (50/35)
*20 Double Unders after each set of Thrusters including last set of 10

Function:
Sandbag Squat- 20 reps
rest 4 minutes x 2 sets
+
1-2-3-4-5-6-7-8-9-10
KB Squat Clean (50/35)
*20 Double Unders after each set of Thrusters including last set of 10

Tuesday 06/03/25
CrossFit:
Bench Press x 4 reps
rest :30
4 Plyo Push-ups
rest 2 minutes x 4 sets
+
EMOM 10
Even: 12-15 Push-ups
Odd: 12-15 Barbell Bent Over Rows

Function:
Bench Press x 4 reps
rest :30
4 Kneeling Medball Chest pass to wall
rest 2 minutes x 4 sets
+
EMOM 10
Even: 12-15 Push-ups
Odd: 12-15 Barb

Wednesday 06/04/25
CrossFit:
Every :90 x 9 sets
5,5,5,3,3,3,1,1,1 Power Snatch *Building
+
20-18-14-12
DB Snatches Alt 50/35
Box Jumps

Function:
Every :90 x 9 sets
5,5,5,3,3,3,1,1,1 Snatch Grip DL *Building
+
20-18-14-12
DB Snatches Alt 50/35
P-bar Hops

Thursday 06/05/25
CrossFit & Function:
AMRAP 4
Single DB Box step-ups (20″) (50/35)
rest 2 minutes
AMRAP 4
Max Calorie Row
rest 2 minutes
AMRAP 4
Max Calorie Bike Erg
rest 2 minutes
AMRAP 4
50ft Shuttle Runs
rest 2 minutes

Friday 06/06/25
CrossFit:
A1.Handstand Push-up x 5 reps
rest :30
A2. Ring Pull-up x 5 reps
rest 2:30 x 3 sets

Function:
A1. Push Press x 5 reps (1 second pause on top)
rest :30
A2. Bench Supported DB Row 5 reps per arm
rest 2:30 x 3 sets

CrossFit & Function: WOD
5 rounds for time:
10 Dips
20 Alt. Hammer Curls
10 DB Push Press (50/35)
*12 minute time cap*

Saturday 06/07/25
CrossFit:
Clean High Pull + Power Clean
rest :90 x 4 sets
+
Every 5 minutes for 25 minutes
15 Hang Power Cleans (75/55)
200m run
15 Burpees

Function:
Deadlift x 2 reps
rest :90 x 4 sets
+
Every 5 minutes for 25 minutes
15 Russian KBS 70/53
200m run
15 Burpees

Sunday 06/08/25
CrossFit & Function:
AMRAP 25:
12/10 Calories of Rowing
10 Box Jump or Step-Overs
10 Medball Sit-ups
*alternate rounds