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!
