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CrossFit Workouts for Week of 6/29-7/5/2020

CrossFit In-Gym BUILD Programming

Monday, June 29th  

STRENGTH

8-6-4-8-6-4

Front Squat

(Score is Weight)

WORKOUT

AMRAP x 10 MINUTES

3-6-9 and so on…

Front Squats (95/65)|(75/55)

Toes to Bar

(Score is Rounds + Reps)

Tuesday, June 30th  

STRENGTH

8-6-4-8-6-4

Push Press

(Score is Weight)

WORKOUT

ON A 2:00 RUNNING CLOCK…

Max Double Unders

Into…

EMOM x 8 MINUTES

MIN 1 – :45 Push Press (95/65)|(75/55)

MIN 2 – :45 Slam Balls

Into…

ON A 2:00 RUNNING CLOCK…

Max Double Unders

(Score is Reps)

Wednesday, July 1st  

STRENGTH

8-6-4-8-6-4

Deadlift

(Score is Weight)

WORKOUT

EMOM x 6 MINUTES

MIN 1 – 10 Deadlifts (135/95)|(95/65)

MIN 2 – 8 Up-Down Box Jumps

-2:00 Rest

AMRAP x 6 MINUTES

5 Deadlifts (185/135)|(135/95)

7 Burpees

9 Box Jumps

(Score is Rounds + Reps)

Thursday, July 2nd  

STRENGTH

7-7-7-7-7

Bench Press

(Score is Weight)

WORKOUT

EVERY 2:00 x 5 SETS

12/10 Cal Bike

15 Wall Balls (20/14)|(14/12)

(Score is Each Set for Time)

Friday, July 3rd  

STRENGTH

EMOM x 10 MINUTES

5 Hang Power Cleans

(Score is Weight)

WORKOUT

AMRAP x 14 MINUTES

21/16 Cal Row

15 Tuck-ups

9 Hang Power Cleans (135/95)|(95/65)

(Score is Rounds + Reps)

Saturday, July 4th  

Happy Independence Day! We will have regular 7am CrossFit and 8am Bootcamp classes!

WORKOUT

“Hotshots 19”

6 Rounds for time of:

30 Squats

19 Power Cleans (135/95)

7 Strict Pull-ups

400m Run

(Score is time)

Sunday, July 5th

STRENGTH

EMOM x 12 MINUTES

MIN 1 – 15 KB High Pull

MIN 2 – 20 DBL KB Shrugs

MIN 3 – 20 DBL KB Calf Raises

(Score is Weight)

WORKOUT

2 ROUNDS FOR TIME

20 Kettlebell Swing(53/35)|(35/26)

30 Alt. DB Hang Snatch (50/35)|(35/20)

400m Run

50 Walking Lunges

(Score is Time)

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