CrossFit Workouts for Week of 6/5-6/10/2023

Monday, June 5th

RX

Conditioning challenge:
20:00 to establish max meters on a machine of your choice.

INTERMEDIATE

Same as RX’d

BEGINNER

Same as RX’d

Tuesday, June 6th

RX

5 sets:
3 deadlifts
– Maintain same load across all sets.
– Rest 2:00 between sets.

SCORE: LOAD

INTERMEDIATE

Same as RX’d

SCORE: LOAD

BEGINNER

5 sets:
5 deadlifts
– Maintain same load across all sets.
– Rest 2:00 between sets.

SCORE: LOAD

SKILL WORK

Post-workout:
5 sets:
:30 hand-release push-ups
:30 ring support hold

Wednesday, June 7th

RX

EMOM 16:
Even minutes: 3 rope climbs
Odd minutes: 12 DB reverse lunges (35/50 lb)
– Use 2 DBs for the lunges, held as desired.

INTERMEDIATE

EMOM 16:
Even minutes: 1 rope climb
Odd minutes: 12 DB reverse lunges (20/35 lb)
– Use 2 DBs for the lunges, held as desired.

BEGINNER

EMOM 16:
Even minutes: 3 pull-to-stands
Odd minutes: 8 DB reverse lunges (10/15 lb or unweighted)
– Use 2 DBs for the lunges, held as desired.

Thursday, June 8th

RX

6 rounds for time:
9 hang squat cleans (105/155 lb)
6 bar muscle-ups

SCORE: TOTAL TIME

INTERMEDIATE

6 rounds for time:
9 hang squat cleans (75/115 lb)
6 chest-to-bar pull-ups

SCORE: TOTAL TIME

BEGINNER

6 rounds for time:
9 hang squat cleans (55/75 lb)
12 jumping pull-ups

SCORE: TOTAL TIME

SKILL WORK

Pre-workout:
On a 10:00 clock:
Build to a heavy power clean + front squat.

Friday, June 9th

RX

12 rounds for calories:
:30 bike
:30 rest

INTERMEDIATE

Same as RX’d

BEGINNER

Same as RX’d

Saturday, June 10th

RX

AMRAP 20 with a partner:
100-ft sled push
12 alt. DB snatches (35/50 lb)
100-ft sled push

INTERMEDIATE

AMRAP 20:
100-ft sled push
12 alt. DB snatches (20/35 lb)
100-ft sled push

BEGINNER

AMRAP 20:
100-ft sled push
12 alt. DB snatches (15/20 lb)
100-ft sled push

SKILL WORK

Pre-workout:
5 sets for best distance:
Triple broad jump
– Rest as needed between attempts.