CrossFit Workouts for Week of 6/24-6/30/2024

Monday, June 24th

Strength

Power Clean

EMOM x 7 MINUTES

Build to a Heavy 2-Rep Power Clean*

Workout

3 ROUNDS FOR TIME

800m Run

20 Burpees to Target*

10 Power Cleans (155/105)(115/75)

*Target is 6″ Above Standing Reach.

(Score is Time)

Tuesday, June 25th

Strength

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy Complex

2 Front Squats

+

2 Push Press

(Score is Weight)

Workout

Fran

21-15-9
Thrusters, 95# / 65#
Pull-ups

Wednesday, June 26th

Workout

EMOM x 18 MINUTES

MIN 1 – :45 Double Unders

MIN 2 – :45 DB Goblet Alt. Lunges (50/35)(35/20)

MIN 3 – :45 Sit-Ups*

*GHD Optional

(Score is Total Reps)

Thursday, June 27th

Partner Workout

IN TEAMS OF 2…

AMRAP x 23 MINUTES*

80/65 Cal Bike**

60 Russian KB Swings (Athlete Choice)

40 Hand Release Push-Ups

200m KB Suitcase Carry***

*P1 works while P2 rests, split work as needed.

**While P1 works on Bike, P2 must hold KB in either hand Suitcase Hold.

***Switch KB b/t partners as needed.

(Score is Rounds + Reps)

Friday, June 28th

Workout

“THE DESCENT”

5 ROUNDS FOR TIME

15/12 Cal Row

50 Wall Balls (20/14)*

10 Burpee Box Jump Overs (24/20)

*Wall Balls come down by 10-Reps Every Round (50-40-30-20-10)

(Score is Time)

Saturday, June 29th

Strength

EMOM x 8 MINUTES

MIN 1 – 1 Power Clean + 2 Hang Power Cleans

MIN 2 – 1 Power Snatch + 2 Hang Power Snatches

*Start Light and build slightly past Workout Weight.

(Score is Weight)

Workout

IN TEAMS OF 2…

AMRAP x 20 MINUTES

10 Power Snatches (Athlete Choice)

15 Pull-Ups

10 Power Cleans

*P1 works while P2 completes a 400m Run. Once P2 is back P1 will complete a 400m Run and P2 will pick up where P1 left off.

(Score is Rounds + Reps)

Sunday, June 30th

Workout

5 SETS*

AMRAP x 3 MINUTES

4 Reps of Gym. Push**

8 V-Ups or Tuck-Ups

12 Walking Lunges

-Rest 1:00 b/t Sets-

*Pick up where you left off each round.

**Gym Push Options…

Push-Up

Pike Push-Up

Hand Release Push-Up

Handstand Push-Up

(Score is Total Rounds + Reps)

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