CROSSFIT
Monday 6/15
In 10 minutes, build to a moderate:
Power Clean + Hang Clean + Jerk
+
Benchmark: DT
Rx’d
5 Rounds for Time:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Shoulder to Overheads (155/105)
Performance:
5 Rounds for Time:
12 Deadlifts (115/75)
9 Hang Power Cleans (115/75)
6 Shoulder to Overheads (115/75)
(Time Cap: 13:00)
Tuesday 6/16
Benchmark: G.I. Jane
Rx’d
For Time:
100 Burpee Pull-ups
Performance:
For Time:
75 Burpee Pull-ups
(Time Cap: 15:00)
+
AMRAP 6 minutes:
20 Abmat Sit-ups
:30 Bottom of Squat Hold
20 Bicycles
Wednesday 6/17
Teams of 2. Trade Rounds.
Rx’d
AMRAP 25 minutes:
500/400m Row
21 Thrusters (95/65)
Performance:
AMRAP 25 minutes:
350m Row
15 Thrusters (65/45)
(Goal: 3:00 per round)
Thursday 6/18
Rx’d
Every 6:00 x 5 Sets:
Set 1: 400m Run + 20 Back Squats (225/155)
Set 2: 400m Run + 25 KBS (70/53)
Set 3: 400m Run + 20 Back Squats (225/155)
Set 4: 400m Run + 25 KBS (70/53)
Set 5: 400m Run + 20 Back Squats (225/155)
Performance:
Every 6:00 x 5 Sets:
Set 1: 300m Run + 20 Back Squats (155/105)
Set 2: 300m Run + 25 KBS (53/35)
Set 3: 300m Run + 20 Back Squats (155/105)
Set 4: 300m Run + 25 KBS (53/35)
Set 5: 300m Run + 20 Back Squats (155/105)
Friday 6/19
Rx’d
For Time:
1k Row
50 Power Snatch (75/55)
50 Pull-ups
50 Double Unders
50 Box Jumps (24/20)
50 Toes to Bar
1k Row
Performance:
For Time:
750m Row
35 Power Snatches (65/45)
35 Assisted Pull-ups
70 Single Unders/Line Hops
35 Box Jumps (20/16)
35 Hanging Knee Raises
750m Row
Saturday 6/20
Teams of 2. Trade Movements.
AMRAP 25 minutes:
400m Run
20 Power Cleans (135/95)
500m Row
20 Shoulder to Overhead (135/95)
10 Burpee Box Jumps (24/20)
BOOTCAMP
Monday 6/15
AMRAP 20 minutes:
500/400m Row
30 Box Jumps
15 DB Thrusters R Arm
15 DB Thrusters L Arm
Tuesday 6/16
Teams of 2. Trade Movements.
AMRAP 25 minutes:
400m Run
20 Burpees
20 KBS
Wednesday 6/17
5 Sets:
AMRAP 1 minute:
Max Calorie Bike
REST 2:00
REST 5:00
AMRAP 10 minutes:
10 Single Arm DB/KB Deadlift
20 Abmat Sit-ups
10 Single Arm DB/KB Deadlift
40 Flutter Kicks
Thursday 6/18
For Max Distance:
AMRAP 18 minutes:
Max Distance Row
Every 2:00 perform:
10/5 Push-ups
15 Air Squats
(Start w/ 10/5 Push-ups + 15 Air Squats)
+
3 Sets of: :30 on/ :10 off
Plank
Squat Hold
Front Leaning Rest
Friday 6/19
AMRAP 20 minutes:
50 Kettlebell Swings (35/25)
50 Box Jumps (24/20)
800m Run
50 Walking Lunges
50 Burpees
