Weekly CrossFit Workouts: 6/5/23 – 6/11/23

Monday 6/5/23
A. Back Squat x 10 reps @ 60-65%
rest 3:00 x 3 sets
+
Tabata:
Goblet Squat (heels elevated) (53/35)
rest 1 :00
Russian Swings (53/35)
rest 1:00
Hollow Hold

Tuesday 6/6/23
A. Shoulder Press x 10 reps @ 60-65%
rest 3:00 x 3 sets
+
1-2-3-4-5-6-7-8-9-10
Strict Press (95/65)
Strict Pull-Ups

Wednesday 6/7/23
AMRAP 12
Row 250 meters (tough pace)
40 Double Unders

– rest 4:00 –

AMRAP 12
200m Sandbag Carry
12 Burpees Over the Sandbag

Thursday 6/8/23
A. Every 1:30 x 8 sets
Hang Power Clean x 3 reps (position 2)
+
AMRAP 15
5 Single Arm DB Power Clean R
15 Box Jumps
5 Single Arm DB Power Clean L
20 Sit-Ups

Friday 6/9/23
A. Deadlift x 10 reps @ 60-65%
rest 3:00 x 3 sets
+
E5MOM x 15 minutes (3 sets)
Ski Erg x 20/16 Calories
Wall Ball Shots x 20 reps
Push-Ups x 30 reps

Saturday 6/10/23
“Fran”
21-15-9
Thrusters
Pull-Ups

Sunday 6/11/23
Partner Sunday:
3k Bike Erg
60 DB Bench Press
3k Bike Erg
100 V-Ups
3k Bike Erg
60 OH Lunge Steps
*Switch every 500 meters*
*switch every 10 reps*