CrossFit Workouts for Week of 6/10-6/14/2019 – CrossFit Fixx
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CrossFit Workouts for Week of 6/10-6/14/2019

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CrossFit Workouts for Week of 6/10-6/14/2019

Bike & front squats?….Oh my quad!

Monday, June 10

BENCHMARK WORKOUT

“OPEN 19.4”

FOR TIME

3 ROUNDS

10 Power Snatch (95/65)

12 Bar Facing Burpee

-Rest 3:00-

3 ROUNDS

10 Bar Muscle-Up

12 Bar Facing Burpee

FINISHER

“SUNS OUT, GUNS OUT”

3 SETS

20 Empty Barbell 1/2 Curl*

20 Empty Barbell Skull Crusher

*Taken from 1/2 curl to shoulder

Tuesday, June 11

STRENGTH

5×5 Push Press (20×1)

WORKOUT

FOR TIME

800m Run

25 Push Press Rx+(135/95) Rx(95/65)

800m Run

20 Push Press (155/105)|(135/95)

800m Run

15 Push Press (185/125)|(135/95)

Wednesday, June 12

STRENGTH

CLEAN COMPLEX

E2MOM x 10 MINUTES…

1 Squat Clean

+

2 Front Squats

*Start moderate and progress every set to heaviest set of complex.

WORKOUT

AMRAP x 14 MINUTES

2 Squat Clean Rx+(225/155) Rx(165/115)

20 Double Unders

10 Toes 2 Bar

Thursday, June 13

WORKOUT

TABATA

8 SETS

20 WORK / :10 REST

Tabata 1 – Plate Ground to OH Rx+(45/35) Rx(35/25)

Tabata 2 – Box Jump (20″)

Tabata 3 – Bottom 2 Bottom Air Squat

Tabata 4 – Bike for Cal

Tabata 5 – DBL KB Front Rack Hold (70/53)|(53/35)

 -Rest 1:00 b/t Tabatas

FINISHER “RUMP PUMP”

2 SETS

10 KB Split Squat (L leg forward)

10 KB Split Squat (R leg forward)

10 KB Romanian Deadlift

Friday, June 14

WORKOUT

“DEATH ROW”

EMOM x 20 MINUTES

MIN 1 — 20 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

FINISHER

“BEACH BODY ABS”

3 SETS 10 Pike-Ups on Rower

 30 Russian Twists

 -Rest as needed b/t sets

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