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CrossFit Workouts for Week of 6/13-6/17/2022

Monday, June 13th   

STRENGTH

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

Deadlift*

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today. Week 7 of 9

(Score is Weight)

WORKOUT

AMRAP x 10 MINUTES

2 Library TNG Deadlifts (Athlete Choice, Heavy)

8 Russian KB Swings (70/53)|(53/35)

32 Double Unders

(Score is Rounds + Reps)

https://vimeo.com/718182649/3831bc6c82

Tuesday, June 14th  

STRENGTH

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

Bench Press*

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today. Week 7 of 9

(Score is Weight)

WORKOUT

6 SETS

ON A 2:00 RUNNING CLOCK…

20/15 Cal Bike

Max Strict Pull-Ups in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Total Reps)

https://vimeo.com/718182287/db0b68e673

Wednesday, June 15th  

STRENGTH

ON A 12:00 RUNNING CLOCK…

Build to a Moderate 3-Rep Ground to Overhead*

*Start Light and Build to Moderate. Goal is perfect mechanics.

(Score is Weight)

WORKOUT

“OPEN 20.1”

10 ROUNDS FOR TIME

8 Ground to Overhead (95/65)

10 Bar Facing Burpees

(Score is Time)

Last Seen 10/11/19

https://vimeo.com/718181895/773e2d7a63

Thursday, June 16th

STRENGTH

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

Back Squat*

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today. Week 7 of 9

(Score is Weight)

WORKOUT

EMOM x 15 MINUTES

MIN 1 – 5 Front Squats (Athlete Choice, Heavy)*

MIN 2 – 25 Slam Balls (30/20)|(20/10)

MIN 3 – :45 Max Sit-Ups

*Option to build or use the same weight for all sets. Bar can come from floor or rack.

(Score is Total Sit-Ups)

https://vimeo.com/718181499/bb0fa71264

Friday, June 17th

WORKOUT

3 SETS

AMRAP x 7 MINUTES**

14 Box Jump Overs (24/20)

7 Ring Dips

14 Single DB Alt. Overhead Lunges (50/35)|(35/20)*

7 Hand Release Push-Ups

*Switch hand holding DB as needed.

-Rest 1:30 b/t Sets-

**Pick up where you left off in each AMRAP.

(Score is Total Rounds + Reps)

https://vimeo.com/718203665/e005056008

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