Weekly CrossFit Workouts 06/24/24 – 06/30/24

Monday 06/24/24
A. Every 2 min x 5 Sets:

5 Back Squats
+
B. 4 Sets:
500m/400m Row
10 Front Squats (135/95)
15 Box Jump Overs (24/20)
Rest 60 sec bt sets

Tuesday 06/25/24
A. Bench Press x 8, 6, 4, 2 Rest 2 min bt

+
B. 5 Sets (15 minutes)
:40s on :20s off
Ski Erg
Toes to Bar
Burpees

Wednesday 06/26/24
Every 90 sec x 6 sets

1 Clean High Pull + 1 Hang Power Clean
+
AMRAP 12:
10 DB Power Cleans (50/35)
10 DB Front Rack Lunges (50/35)
200m Run

Thursday 06/27/24
AMRAP 20

50 Double Unders
20 Push Ups
15 Pull Ups
+
Core: Coaches Choice

Friday 06/28/24
A. Sumo Deadlift x 6 Reps, Rest 2 min x 3 Sets

*Building from 2 weeks ago*
+
B. EMOM 12:
Min 1: Bike Erg x 12/10 Cals
Min 2: 25′ Heavy Sled Drag (rig to wall)
Min 3: 30 sec Sandbag to Shoulder

Saturday 06/29/24
5 Rounds

15 Burpees
10 Alternating DB Snatches @ 35#
300m Run
10 Hang Squat Cleans (135/95)

Sunday 06/30/24
For Time

1000m Row w/ Partner
+
4 Rounds
50 Russian KB Swings (70/53)
50 Sit Ups
50 Push Ups
*reps split however*
+
1000m Row w/ Partner

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