CrossFit Workouts for Week of 6/19-6/24/2023

Monday, June 19th

8 ROUNDS FOR TIME

20/15 (15/12) Cal Row

20 (15) Sit-Ups*

10 Alt. Back Rack Lunges (135/95)(95/65)

1 Rope Climb (5 Knee to Elbow)

*GHDSU or Weighted Optional.

(Score is Time)

Tuesday, June 20th

“UNIVERSITY OF COLORADO SHOULDERS”

AMRAP x 13 MINUTES
2 Burpee Ring Muscle-Up* (2 Burpee Pull-up)
30 Double Unders** (60 Single Unders)
6 Shoulder to Overhead (165/115)(115/75)
30 Double Unders** (60 Single Unders)

*Option for Burpee Bar Muscle-Ups
**Optional for Unbroken Reps of DU

(Score is Rounds + Reps)

Wednesday, June 21st

EVERY 4:00 x 5 SETS

100m Run

8 Deadlift (225/155)(155/105)

100m Run

24 Wall Balls (20/14)

100m Run

-Rest w/ Time Remaining-

(Score is Slowest Set)

Thursday, June 22nd

EMOM x 16 MINUTES

MIN 1&2 – 25/20(20/15) Cal Bike

MIN 3 – :45 Max Slam Balls (30/20)(20/10)

MIN 4 – :45 Plank Hold

(Score is Slam Ball Reps)

Friday, June 23rd

“MYMC 23.2 (A)”

1.) ON A 12:00 RUNNING CLOCK…
FOR TIME*
28-22-16-10
Box Jump Overs (24/20)
Pull-Ups (Jumping Pull-ups)
Alt. Hang DB Snatches (50/35)(35/20)

(Score is Time)

*If you finish before 12:00…that is your score. If you do not complete the work, your score is 12:00 plus the reps remaining in seconds (if you have 30 reps remaining…12:30). All athletes rest the additional 1:00 between Part 1 & Part 2.

-Rest 1:00 b/t Part 1 & Part 2-

“MYMC 23.2 (B)”

2.) ON A 7:00 RUNNING CLOCK…*
Build to Heaviest Complex of:

1 Hang Power Snatch
+
1 Power Snatch

*Bar can start loaded with first weight.

(Score is Weight)

Saturday, June 24th

IN TEAMS OF 2…

2 SETS

AMRAP x 7 MINUTES*

4-6-8-10 and so on…

Front Squats (Athlete Choice)

Synchro Burpees

-Rest 1:00 b/t Sets-

*Reset from beginning of AMRAP.

**Partner 1 Completes 1/2 of the Reps of the Squats then P2 completes other 1/2 of the reps of Squats. Both partners complete all the reps of the Burpees together. During the Burpee both partners must meet at the ground at the same time then jump and clap at the same time. Partners can switch who performs the first half of the reps of the Squats during the workout.

(Score is Lowest Rounds + Reps)

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