CrossFit Workouts for Week of 6/12-6/17/2023

Monday, June 12th

Strength

EMOM x 8 MINUTES*

1 Above the Knee Power Clean

+

1 Below the Knee Power Clean

+

1 Front Squat

*Start Light and build to Moderate.

(Score is Weight)

Workout

Metcon

AMRAP x 12 MINUTES

200m Run

3 Hang Power Cleans (135/95)

4 Front Squats

(Score is Rounds + Reps)

Tuesday, June 13th

Extended Warm-up

Metcon

EVERY 3:30 x 3 SETS

1:00 Row

10 Back Rack Alt. Lunges*

3-5 Gymnastic Reps**

-Rest w/ Time Remaining-

*Start with empty bar and build up to or slightly past workout weight.

**Gymnastic Options:

Ring Rows

Jumping Pull-Ups

Pull-Ups

Chest to Bar Pull-Ups

Bar Muscle-Ups

(No Measure)

Workout

Metcon

ON A 10:00 RUNNING CLOCK…

2 ROUNDS

20/15 Cal Row

20 Back Rack Alt. Lunges (65/45)

8 Pull-Ups

-Rest w/ Time Remaining-

ON A 8:00 RUNNING CLOCK…

3 ROUNDS

15/12 Cal Row

12 Back Rack Alt. Lunges

6 Pull-Ups

-Rest w/ Time Remaining-

ON A 6:00 RUNNING CLOCK…

4 ROUNDS

10/8 Cal Row

8 Back Rack Alt. Lunges

4 Pull-Ups

(Score is Total Time)

*Take time it took to finish each section and add together to get total time. EX: 7:45 + 5:15 + 4:23 = 17:23 total time.

Wednesday, June 14th

Skill

Metcon

1.) 2 SETS

5 Handstand Push-Up Negatives

or

5 Pike Push-Ups

-Rest As Needed b/t Sets-

(No Measure)

2.) 2 SETS

3 Segmented Handstand Push-Ups*

*Lower – Hips to Wall – Coil Legs – Kick + Press.

or

2×1 Wall Walk + 4 Alt. Shoulder Taps

-Rest As Needed b/t Sets-

(No Measure)

3.) 2 SETS

3-5 Kipping Handstand Push-Ups

or

3 Handstand Push-Up Negatives

or

5 Box Pike Push-Ups

-Rest As Needed b/t Sets-

(No Measure)

Workout

Metcon

FOR TIME

100 Alt. DB Devils Press (35/20)*

*Every 2:30, including 0:00, complete 3 Handstand Push-ups or Pike Push-Ups + 7 Box Jump Overs (24/20).

(Score is Time)

Thursday, June 15th

Workout

Metcon

3 ROUNDS FOR QUALITY

2:00 Cardio Choice

200m KB/DB Suitcase Carry (Athlete Choice, Mod)*

20 Single KB/ DB Curl (Athlete Choice, Mod)

1:00 Cardio Choice

100m Single KB/DB Front Rack Carry**

15 KB/DB Pullovers***

*100m out w/ KB in one hand, 100m back w/ KB in other.

**50m w/ KB on one side, 50m back w/ KB in other.

***Complete on floor or w/ back on Med Ball.

(No Measure)

Friday, June 16th

Workout

“MYMC 23.1”

AMRAP x 21 MINUTES*
100 Double Unders
50 Wall Balls (20/14)
35 Toes to Bar
20 Deadlifts (225/155)(155/105)
75 Double Unders
40 Wall Balls
25 Toes to Bar
15 Deadlifts (275/185)(185/135)
50 Double Unders
30 Wall Balls
15 Toes to Bar
10 Deadlifts (315/205)(205/145)

*If athletes make it back to the Deadlifts on the second round the bar stays at the final weight.

(Score is Rounds + Reps)

Saturday, June 17th

Workout

IN TEAMS OF 2…

AMRAP x 16 MINUTES*

12 Up-Downs

6 DB Renegade Rows (Athlete Choice)**

*1 Rep = Push-Up + Row R + Row L

*P1 completes a full round while P2 completes Max Cal Bike. Once P1 has completed a full round, partners switch.

(Score is Total Cals)

Finisher

Metcon

3 SETS

10/10 Single DB Upright Row

10/10 Single Arm Supported Bent Over Row

:45 Single DB Gun Hold

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