CrossFit Workouts for Week of 6/15-6/21/2020

Monday, June 15th

STRENGTH

6 SETS ON A 12:00 CLOCK…

7 Bench Press

WORKOUT

EMOM x 12 MINUTES

MIN 1 – 200m Run

MIN 2 – 15 Burpees

(No Measure)

Tuesday, June 16th

STRENGTH

6 SETS ON A 12:00 CLOCK…

7 Back Squat

(Score is Weight)

WORKOUT

AMRAP x 14 MINUTES

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

14 Wall Balls (20/14)|(14/10)

21 Sit-ups

(Score is Rounds + Reps)

Wednesday, June 17th

STRENGTH

EMOM x 8 MINUTES

3 Hang Power Cleans

(Score is Weight)

WORKOUT

5 ROUNDS FOR TIME

50 Double Unders

15/12 Cal Bike

10 Hang Power Clean (115/75)|(95/65)

(Score is Time)

Thursday, June 18th

STRENGTH

6 SETS ON A 12:00 CLOCK…

7 Strict Press

(Score is Weight)

WORKOUT

EVERY 3:00 x 5 SETS

10 Strict Press (65/45)|(45/35)

12 Up-Down Box Jump Over (24/20)

10 Strict Press

(Score is Each Set for Time)

Friday, June 19th

STRENGTH

6 SETS ON A 12:00 CLOCK…

7 Deadlift

(Score is Weight)

WORKOUT

FOR TIME

800m Run

30 Slam Balls (20/10)

21 Deadlifts (135/95)|(95/65)

400m Run

20 Slam Balls

15 Deadlifts

200m Run

10 Slam Balls

9 Deadlifts

(Score is Time)

Saturday, June 20th

STRENGTH

EVERY 3:00 x 4 SETS

10 Chin-ups or 15 Supinated Ring Rows

15 Straight Arm Banded Lat Pull-Downs

20 Banded Tricep Push-Downs

(No Measure)

WORKOUT

ON A 3:00 CLOCK…

Max Cal Row

-1:00 Rest

3 SETS FOR MAX REPS

1:00 – Deficit Push-ups

1:00 – DB Renegade Rows (35/20)|(20/15)*

-1:00 Rest

ON A 3:00 CLOCK…

Max Cal Row

*1 Rep Renegade Row = 1 Row L + 1 Row R. (Score is Reps)

Sunday, June 21st  

STRENGTH

3 SETS

200m KB Suitcase Carry

10/10 SA Russian KB Swing

20 Heel Taps Over KB

-Rest 1:30 b/t Sets-

(Score is Weight)

WORKOUT

AMRAP x 15 MINUTES

20 Russian KB Swings (53/35)|(35/26)

20 Goblet Squats

20 Toes to Bar

(Score is Rounds + Reps)

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