CrossFit Workouts for Week of 6/1-6/7/2020

CrossFit In-Gym ReBuild Programming

To help build everyone back up, each class will have a dedicated strength component followed by a metcon-style WOD. This is week 3 of 3.

Monday, June 1st

E2MOM x 12 MINUTES

1 Snatch Deadlift

1 Hang Power Snatch

1 Power Snatch

(Score is Load)

AMRAP x 12 MINUTES

5 Power Snatches (115/75)|(95/65)

15 Box Jump Overs

25/20 Cal Row

(Score is Rounds + Reps)

Tuesday, June 2nd

ON A 12:00 RUNNING CLOCK…

3×5 Tempo Back Squat (1111)*

*Keep loading moderate to

moderate-heavy. Slight increase from last

week.

(Score is Load)

EVERY 3:00 x 4 SETS

12 Front Squats (135/95)|(95/65)

12 Burpee Pull-ups

(Score is Each Set for Time

Wednesday, June 3rd

EMOM x 18 MINUTES

MIN 1 – 15/12 Cal Bike

MIN 2 – 20 Alt DB Snatches

(50/35)|(25/15)

MIN 3 – 15 Hand Release

Push-ups

(Score is Reps)

Thursday, June 4th

ON A 12:00 RUNNING CLOCK…

3×5 Tempo Strict Press (1111)*

*Keep loading moderate to

moderate-heavy. Slight increase from

last week.

(Score is Load)

4 SETS

50 Double Unders

15 Push Press (95/65)|(75/55)

10 Toes to Bar

-1:30 Rest b/t Sets-

(Score is time)

Friday, June 5th

EMOM x 10 MINUTES

MIN 1 – 8/8 Goblet Split Squats

MIN 2 – 5-7 Strict Pull-ups

MIN 3 – :50 EZ Row

WORKOUT

3 ROUNDS FOR TIME

500m Row

30 Lunges

15 Ring Rows

30 Slam Balls (30/20)|(20/15)

(Score is Time)

Saturday, June 6th

ON A 12:00 RUNNING CLOCK…
3×5 Tempo Deadlift (1111)*
*Keep loading moderate to
moderate-heavy. Slight increase from last
week.
(Score is Load)

3 SETS
21 Wall Balls (20/14)|(14/12)
15 Bar Facing Burpees
9 “Deadstop” Deadlifts
(225/155)|(155/105)
-Rest 2:00 b/t Sets-
(Score is Each Set for Time)

Sunday, June 7th

AMRAP x 20 MINUTES

50/40 Cal Bike

800m Run

50 Sit-ups

25 Russian KB Swing

(70/53)|(53/26)

50 Box Step-ups (24/20)

(Score is Rounds + Reps)

AtHome 30 and AtHome 45 programming has been discontinued at this time. Thanks for following along at home!

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