Weekly CrossFit Workouts: 6/10/19-6/16/19

//Weekly CrossFit Workouts: 6/10/19-6/16/19

Weekly CrossFit Workouts: 6/10/19-6/16/19

Monday, 6/10/19:
A1. Front Squat: 8, 8, 8 Rest 1 min
A2. Pushups x max reps in 60 sec. Rest 90 sec x 3 sets
+
5 Rounds
15 American Kettlebell Swings @ 53/35
10 Chest to Bar Pull Ups
*9 minute cap*

Tuesday, 6/11/19:
EMOM 21
1- 15/12 Cal Row
2- 15-20 Burpees
3- :40s Box Jump Overs

Wednesday, 6/12/19:
5 minute Clock
Assault Bike x :60s Max Cals
into
10 Unbroken Squat Cleans @ increasing weight
rest remaining time x 5 sets
**Suggested weight increases:
Males: 95, 115, 135, 165, 185
Females: 65, 75, 95, 115, 125

Thursday, 6/13/19:
A1. Strict Press x 6 reps
rest 1 minute
A2. Pendlay Row x 10 reps
rest 90s x 4 sets
+
EMOM 12:
Min 1: 10/7 Cal Ski
Min 2: 45 sec Sit Ups
Min 3: 45 sec Max Distance Farmer Carry

Friday, 6/14/19:
A1. Back Squat x 5 reps @ 32×1
rest 1 minute
A2. Single Leg DBL KB Deadlift x 8 reps/side
rest 90s x 4 sets
+
AMRAP 7
7 DB Thrusters @ 50/35
14 Toes to Bar

Saturday, 6/15/19:
For Time:
“DT” w/ Cardio
5 Rounds
12 Deadlifts @ 155/105
9 Hang Power Clean @ 155/105
6 Push Jerks @ 155/105
*12m cap*
INTO A:
1 Mile Run

Sunday, 6/16/19:
AMRAP 8 – “You go, I go”
Ski Erg x 10/7 cals
5 Burpees
rest 2 minutes
AMRAP 8 – “Switch”
A: Row x 10/7 cals
B: Non-Working Partner = Hollow Rocks/Hollow Hold
rest 2 minutes
AMRAP 8 – “Synchrony”
*done together*
14 Med Ball Sit Ups
10 Alt Lunges

**Please note: workouts subject to change without notice.**

By |2019-06-09T16:44:37-04:00June 9th, 2019|Latest WOD|

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