Weekly CrossFit Workouts: 6/12/23 – 6/18/23

Monday 06/12/23
A. Back Squat x 8 reps @ 70-75%
rest 3:00 x 3 sets
+
3 rounds:
14 Dumbbell Front Squats (50/35)
14 DB Box Step Overs (50/35)
:30 Wall Sit Hold

Tuesday 06/13/23
A. Shoulder Press x 8 reps @ 70-75%
rest 3:00 x 3 sets
+
20-18-16-14-12-10
American Swings (53/35)
Push-Ups

Wednesday 06/14/23
AMRAP 12
Row 1000/800 meters
30 Handstand Push-Ups
– rest 4:00 –
AMRAP 12
Ski 400/300 meters
20 Toes to Bar

Thursday 06/15/23
A. Split Jerk Technique Work x 15 minutes
+
Every 3 minutes x 15 minutes
Power Snatch x 5 reps (95/65)
Overhead Squat x 5 reps (95/65)
Burpees Over the Bar x 10 reps

Thursday 06/15/23
GYMNASTFIT:
Skill: Ring Dips
Elizabeth w/ A Twist:
21-15-9
– Ring Dips
– Squat Cleans (135/95)
– Burpees

Friday 06/16/23
A. Deadlift x 8 reps @ 70-75%
rest 3:00 x 3 sets
+
AMRAP 10
2 Pull-Ups
20 Double Unders
4 Pull-Ups
20 Double Unders
6/20, 8/20, 10/20 etc

Saturday 06/17/23
Run 800 meters
30 Thrusters (135/95)
Run 800 meters
30 Push Jerks (135/95)
Run 800 meters

Sunday 06/18/23
Partner Sunday:
AMRAP 8
A: Row 300 meters
B: Sandbag Hold
– rest 2 minutes –
AMRAP 8
A: 15/12 Calorie Bike
B: AMRAP Russian Swings (53/35)
– rest 2 minutes –
AMRAP 8
A: Ski 300 meters
B: Wall Sit (while partner works)