Weekly CrossFit Workouts: 6/26/23 – 7/02/23

Monday 06/26/23:
A. Back Squat x 4 Reps @ 85-90%
Rest 3 min x 3 Sets
+
EMOM 10:
Min 1: 12/10 Cal Bike Erg
Min 2: 10 Barbell Back Squats (135/95)
*Taken from ground*

Tuesday 06/27/23
A. Shoulder Press x 4 Reps @ 85-90%
Rest 3 min x 3 sets
+
5 Rounds:
50 Double Unders
10 Handstand Pushups

Wednesday 06/28/23
AMRAP 12:
200m Run
10 Single Arm Devil’s Press (50/35)
10 Toes to Bar
-Rest 3 min x 2 sets-

Thursday 06/29/23
EMOM 24:
Min 1: 6-8 Hang Power Cleans (155/105)
Min 2: 12 Box Jumps (24/20)
MIn 3: 12/10 Cal Row
Min 4: Rest

GYMNASTFIT
Skill: Ring Dips

AMRAP 20
– 5 Ring Dips
– 10 Cal Row
– 15 Wall Ball Shots

Friday 06/30/23
A. Deadlift x 4 Reps @ 85-90%
Rest 3 min x 3 sets
+
For Time:
200m Farmer Carry
200m Sandbag Carry
1000m/900m Ski Erg
*13 min cap*

Saturday 07/01/23
Buy In: 1000/750m Row
into
5 RFT
5 Squat Snatches (135/95)
10 HSPU
into
1000m Run

Sunday 07/02/23
Buy In:
w/ a Partner
50 x 50ft Shuttle Runs (1:1)
50 Pull Ups
50 Bench Press (135/85)
50 Pull Ups
50 x 50ft Shuttle Runs