Weekly CrossFit Workouts 06/17/24 – 06/23/24

Monday 06/17/24
A. Front Foot Elevated Split Squats x 8/leg, Rest
90 sec x 4 sets
+
B. EMOM 12:
Min 1: 12 DB Front Rack Lunges (50/35)
Min 2: 10-15 Box Jump Overs (24/20)
Min 3: 10-15 Toes to Bar

Tuesday 06/18/24
A1. DB Floor Press x 12 Reps, Rest 30 sec
A2. Wide Grip Strict Pullup x 6-8 Reps, Rest 2 min
x 3 Sets
+
AMRAP 12:
35 Double Unders
10 DB Push Presses (50/35)
3 Wall Walks

Wednesday 06/19/24
A. Every 2 min x 10 min:
2 Thrusters
*building- taken from rack*
+
B. Every 4 minutes x 16 min (4 sets)
12/10 Row *fast pace!*
25 Wall Ball Shots (20/14)

Thursday 06/20/24
EMOM 30:
Min 1: 12/10 Cal Bike
Min 2: 10-12 Burpees
Min 3: 10/8 Cal Ski

Friday 06/21/24
A. Deadlifts x 4 Reps, Rest 2 min x 4 sets
*building from 2 weeks ago*
+
B. For Time:
200m Sandbag Carry
50 Hang DB Snatches (50/35)
100 Situps (weighted optional)


Saturday 06/22/24
For Time:
800 Meter Run
8 Rounds “The Chief” (135/95)
500 Meter Run
6 Rounds “The Chief” (135/95)
300 Meter Run
3 Rounds “The Chief” (135/95)

Sunday 06/23/24
GYM CLOSED!