CrossFit Workouts for Week of 6/6-6/10/2022

Monday, June 6th   

STRENGTH

1×3 @ 70%

1×3 @ 80%

1×3 @ 90%

Deadlift*

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today. Week 6 of 9

(Score is Weight)

WORKOUT

AMRAP x 10 MINUTES

20/15 Cal Bike

3 Deadlifts (315/205)|(225/155)*

*Increase Reps by 2 after each full round.

(Score is Rounds + Reps)

OPTIONAL FINISHER

2-3 SETS

7-10 Barbell Rollouts

12-15 Strict Knees to Chest

15-20 Deadbugs

-Rest As Needed b/t Sets-

(No Measure)

https://vimeo.com/715912475/b6b3a4d026

Tuesday, June 7th  

STRENGTH

1×3 @ 70%

1×3 @ 80%

1×3 @ 90%

Bench Press*

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today.

Week 6 of 9

(Score is Weight)

WORKOUT

4 ROUNDS FOR TIME

24 Up-Downs

21 DB Floor Press (50/35)|(35/20)

18 Slam Balls (30/20)|(20/10)

15 Jumping Air Squats

(Score is Time)

https://vimeo.com/715911100/4bafebda10

Wednesday, June 8th  

WORKOUT

3 SETS

60/48 Cal Row

5 Rope Climbs

40 Sit-Ups

80 Double Unders

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

https://vimeo.com/715910008/a8aa86c46f

Thursday, June 9th

STRENGTH

1×3 @ 70%

1×3 @ 80%

1×3 @ 90%

Back Squat*

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today. Week 6 of 9

(Score is Weight)

WORKOUT

“OPEN 18.2”

FOR TIME

1-2-3-4-5-6-7-8-9-10

DB Front Squats (50/35)|(35/20)

DB Facing Burpees

(Score is Time)

https://vimeo.com/715908570/91a98768b2

Friday, June 10th

STRENGTH

3 SETS

10/10 Single Arm Banded Lat Pull Down

10-15 Banded Pull-Apart

7-10 Strict Pull-Ups

-Rest As Needed b/t Sets-

(No Measure)

WORKOUT

5 SETS ON A 4:00 RUNNING CLOCK…

12 Chest to Bar Pull-Ups

18 KB Swings (53/35)|(35/26)*

200m Run

-Rest Remainder of Time-

*Option to use heavier KB.

(Score is Slowest Set)

OPTIONAL FINISHER

ON A 5:00 RUNNING CLOCK…

Accumulate Max Time in a Banded Plank Hold (No Measure)

https://vimeo.com/715907708/f6b8bca851

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