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CrossFit Workouts for Week of 6/14-6/19/2021

Monday, June 14th   

SKILL

EMOM x 10 MINUTES

MIN 1 – 3 Kip Swing + 1 Chest to Bar or Pull-Up*

MIN 2 – 5 Tempo Deadlift (21X1)**

*Option for athletes to perform 3-5 Reps of Strict Pull-Up if want to work strict skill

**Building to or above workout weight

(No Measure)

WORKOUT

“RIPCORD”

4 ROUNDS FOR TIME

15 Chest to Bar Pull-ups

15 Deadlift (185/125)|(155/105)

400m Run

(Score is Time)

NCMETCON ATHLETE VIDEO https://vimeo.com/560286176/bd878c9f30

Tuesday, June 15th    

WORKOUT

AMRAP x 25 MINUTES

25/20 Cal Bike

25 Hand Release Push-Ups

25 Box Jump Overs (24/20)

(Score is Rounds + Reps)

FINISHER

2-3 SETS FOR QUALITY

10/10 Banded Anti-Rotation

10/10 Plate Around the World

(Athlete Choice, Light)

-Rest As Needed b/t Sets-

(No Measure)

NCMETCON ATHLETE VIDEO https://vimeo.com/560286460/b314dec307

Wednesday, June 16th    

STRENGTH

5×3 Back Squat*

*Superset each Set with 10 Perfect Hollow Rocks

(Score is Weight)

WORKOUT

FOR TIME*

20-15-10-15-20

Hang Power Clean (95/65)|(65/45)

Back Squat

*Perform 3 Up-Downs every time the barbell touches the ground. Athlete can rest barbell on shoulders in front or back but may not rest at the waist.

(Score is Time)

NCMETCON ATHLETE VIDEO https://vimeo.com/560286762/589d16f2f6

Thursday, June 17th  

WORKOUT

EMOM x 28 MINUTES

MIN 1 – 8-12 Strict “Odd” Gymnastic Pull*

MIN 2 – 8/8 Reverse DB Lunges (50/35)|(35/20)

MIN 3 – :50 Static Hold w/ Weight**

MIN 4 – :50 Static Hold Body Only***

*Strict Gymnastic Pull Options: Wide or Narrow Grip Mixed Grip Rope or Ring Pull-Up Chin-Up

**Static Hold w/ Weight Options: Farmer Hold Front Rack Hold Mixed/Filly Hold Floor Press Hold

**Static Hold Body Only Options: Tuck Hold Side Plank Glute Bridge Pike or HS Hold

(No Measure)

NCMETCON ATHLETE VIDEO https://vimeo.com/560287176/6783b783f4

Friday, June 18th  

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Complex of:

1 Push Jerk + 1 Split Jerk

(Score is Weight)

WORKOUT

FOR TIME

50-50-50-50

Double Unders

40-30-20-10

Cal Row

10-10-10-10

Push Jerk (155/105)|(115/75)

*Alt. Cal Option: 30-24-15-8

(Score is Time)

NCMETCON ATHLETE VIDEO https://vimeo.com/560287476/3f1ad0dce4

Saturday, June 19th

PARTNER WORKOUT

IN TEAMS OF 2…

FOR TIME

200m Run

40 Squat Cleans (135/95)|(95/65)

400m Run

30 Squat Cleans (155/105)|(115/75)

800m Run

20 Squat Cleans (185/135)|(135/95)

400m Run

10 Squat Cleans (225/155)|(155/105)

200m Run

*Partners complete Runs together. P1 works on the Squat Cleans while P2 rests, alternate as needed.

(Score is Time)

NCMETCON ATHLETE VIDEO https://vimeo.com/560287862/a9db807c4e

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