Weekly CrossFit Workouts: 6/13/22-6/19/22

Monday, 6/13/22:
“The Dave Kenny Total”
0-10min
Back Squat Single in 4 sets or less
10-13 min: Rest
13-23min:
Bench Press Single in 4 sets or less
23-26min: Rest
26-30min
For Time:
30 Burpee Pull Ups

Tuesday, 6/14/22:
A. EMOM 12
1 – :30s Hollow Body Hold
2 – 8-10 Reps PVC Banded Lat Pull Down
3 – :20s Tuck L-Sit or L-Sit
-Review Toes to Bar-
B. 3 Sets – For Quality
:30s Goblet Wall Sit
10-15 Toes to Bar
Run 300m (doubles are more shoulder)

Wednesday, 6/15/22:
A.
Deadlifts: 6, 6, 6 @ 70-80% of 1 RM Rest 2 min bt
+
EMOM 12:
Min 1: 15/12 Cal Row
Min 2: 6 Renegade Rows (1 Pushup)

Thursday, 6/16/22:
Every 5 min x 30 min (6 sets):
1.2k/1k Bike
15 Goblet Squats
15 Situps

Friday, 6/17/22:
5 Sets, For Quality:
400m/300m Ski Erg, tough pace
6-8 Strict Pullups (can add weight to these)
20 Walking Lunges
Rest 90 sec between rounds

Saturday, 6/18/22:
BRING A FRIEND DAY!!
1 min Intervals:
Row
Burpees
Russian KB Swings
HSPU (members) OR Seated Z-Press or pushups
Rest 2 min x 4-5 sets

Sunday, 6/19/22:
With A Partner:
AMRAP 25:
50/40 Cal Row
20 Power Cleans (135/95)
30 Box Jumps (24/20)
*Reps split however*

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