CrossFit Workouts for Week of 6/3-6/7/2019 – CrossFit Fixx
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CrossFit Workouts for Week of 6/3-6/7/2019

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CrossFit Workouts for Week of 6/3-6/7/2019

Monday, June 3rd

SKILL

EMOM x 8 MINUTES

MIN 1 – 1 Rope Climb*

MIN 2 – 3 KB Strict Press + 3 KB Push Press

*Choose the most challenging variation. Advanced athletes should practice legless.

WORKOUT

AMRAP x 15 MINUTES

10 KB Push Press (35/26) Rx+ (53/35)

2 Rope Climbs

15/12 Cal Row

OPTIONAL FINISHER FOR QUALITY

30 Glute Bridge Ups R. Leg

30 Glute Bridge Ups L. Leg

Tuesday, June 4th

STRENGTH

5×5 Deadlift (3030)

*Use 70-75% of 5RM for all sets.

WORKOUT

“RIPCORD”

4 ROUNDS FOR TIME

15 Chest to Bar Pull-ups

15 Deadlift (155/105) Rx+(185/125)

400m Run

Wednesday, June 5th

SNATCH COMPLEX

EMOM x 10 MINUTES

Hang Power Snatch +

Hang Squat Snatch +

Overhead Squat

*Goal is to start with a moderate-light load and build to moderate in first 5 sets.

Hold same weight for last 5 sets.

WORKOUT FOR TIME

80 Double Unders

20 Burpee Over Bar

20 Hang Power Snatches (65/45) Rx+(95/65)

20 Overhead Squats

20 Hang Power Snatches

20 Burpee Over Bar

80 Double Unders

Thursday, June 6th

SKILL PRACTICE

EMOM x 10 MINUTES

MIN 1 – :40 Practice Goat 1

MIN 2 – :40 Practice Goat 2

*Goat 1 Options: Muscle-Up, Strict TTB, Pistol

*Goat 2 Options: HSPU, H.S. Hold, H.S. Walk

WORKOUT

EMOM x 15 MINUTES

MIN 1 – 20 Slam Balls (20/15)

MIN 2 – 20 Slam Ball Lunges

MIN 3 – 3 Wall Walks


Friday, June 7th

WORKOUT

5 SETS

AMRAP x 4 MINUTES

10 Cal Bike

5 Single DB Front Squat (Heavy, Athlete Choice)

* -Rest 1:00 b/t Sets-

*DB is held across chest.

FINISHER FOR TIME

100 Ab-Mat Sit-Ups

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