CrossFit Workouts for Week of 6/24-6/28/2019 – CrossFit Fixx
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CrossFit Workouts for Week of 6/24-6/28/2019

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CrossFit Workouts for Week of 6/24-6/28/2019

Monday, June 24

EXTENDED WARM-UP

FOR QUALITY

3 SETS

5 Pausing False Grip Ring Row or 5 Pausing Muscle-Up Transition

-Rest at Least :30 b/t Sets

SKILL

EMOM x 10 MINUTES

MIN 1 – 2 Muscle-Ups or MU Attempts

MIN 2 – 3 Jerks*

*Building Each Set toward a Moderate-Heavy Set of 3

WORKOUT

3 ROUNDS

FOR TIME

25 Jerks Rx+(115/75)|Rx(95/65)

5 Muscle-Ups

25/20 Cal Bike

-15:00 Hard Cap-

Tuesday, June 25

WORKOUT

“RANNIE”

FOR TIME

50-40-30-20-10*

Double Unders

Sit-ups**

*400m Run After Each Full Round

**GHD Optional

COOL DOWN

5:00 Foam Rolling*

*Focus on hip flexors and calves

Wednesday, June 26

STRENGTH

CLEAN COMPLEX

EVERY 1:30 FOR 8 SETS

2 Squat Cleans*

*Sets 1-4 @Moderate-Heavy, Building Sets 4-8 @Heavy, Across

WORKOUT

“FRAN”

FOR TIME

21-15-9

Thrusters (95/65)

Pull-ups

Thursday, June 27

PARTNER WORKOUT

IN TEAMS OF 2…

FOR TIME*

150 Cal Bike

600m KB Farmer Carry (70/53)

150 Cal Row

30:00 Hard Cap

*P1 works while P2 rests.

Partners walk the 600m together switching as needed.

OPTIONAL FINISHER

“BEACH BODY ABS”

3 SETS

30 Heel Taps Over KB

30 Bicycle Crunches

Friday, June 28

STRENGTH

5×5 (30X1)

Sumo Deadlift

@Moderate-Heavy

-Rest as Needed b/t Sets

WORKOUT

“OPEN 11.2”

AMRAP x 15 MINUTES

9 Deadlift (155/105)

12 H-R Push-ups

15 Box Jumps (24/20)

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