Weekly CrossFit Workouts 06/03/24 – 06/09/24

Monday 06/03/24
A. Romanian Deadlifts x 6-8 reps @ 20×1
rest 2 minutes @ RPE 7-8
B. 3 RFT
20 Alt DB Step Ups (50/35) (24/20)
50 Double Unders

Tuesday 06/04/24
A1. Dip* x 8-10 reps; 20×1 tempo
rest :30s
A2. Chin-Up x 4-6 reps; 20×1 tempo
rest 2 minutes x 3 sets
*Box/Bar/Ring OK*
*Can add weight to chin-ups
B. EMOM 12
Interval 1: 8-10 Strict HSPU
Interval 2: 10/7 Cal Ski Erg
Interval 3: :20-:30s Bent Knee L-Hang

Wednesday 06/05/24
A. Every :90s x 6 sets
1 Hang Power Clean + 1 Front Squat
*building*
B. AMRAP 7
2 Power Cleans (95/65)
2 Front Rack Reverse Lunges (95/65)
2 Push Press (95/65)
4/4/4, 6/6/6, 8/8/8, etc…

Thursday 06/06/24
10 Rounds
250/200m Row
10 Burpees
rest 2 minutes b/t sets
Coaches Choice Core Cashout

Friday 06/07/24
A. Every 2 minutes x 6 sets
5 Deadlifts @ 20×1
B. Tabata x 8 Intervals Each
Sandbag Squats
rest 1 minute
Ski Erg
rest 1 minute
Hollow Hold

Saturday 06/08/24
For Time
5 Rounds
300m Run
5 Clean and Jerks (155/105)
10 Toes to Bar

Sunday 06/09/24
*with a partner*
AMRAP 20
20/16 Cal Row
20 Box Jump Step Down (24/20)
20 Pull Ups
*work split however*