Weekly Workouts June 19-23rd

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CrossFit near me

Weekly Workouts June 19-23rd

MONDAY

CrossFit:
20min
Wendler Week 3: Deadlift
5x 40%; 5x 50%; 5x 75%; 3x 85%; 1 plus x 95%
- then -
20min
Back squat 3-3-3-3-3 reps

CrossFit Cardio:
30min AMRAP:
5 x Burpee over the box
5 x Box Jump
5 x Pushup
Run x 200m

CrossFit Skills:
Yoga with Dai

Barbell Club:
20min
Wendler Week 3: Deadlift
5x 40%; 5x 50%; 5x 75%; 3x 85%; 1 plus x 95%
- then -
20min
Back squat 3-3-3-3-3 reps

TUESDAY

CrossFit:
5 rounds for time of:
10 kettlebell clean and jerks, (M: 53lb; W: 35lb) each hand simultaneously
3 muscle-ups

WEDNESDAY

CrossFit:
Workout 17.4
Complete as many rounds and reps as possible in 13 minutes of:
 55 deadlifts
 55 wall-ball shots
 55-calorie row
 55 handstand push-ups
*Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
*Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

CrossFit Cardio:
For Time:
Run 1200m
Rest 2min
100 Burpees
Rest 2min
Assault Bike 3mi

CrossFit Skills:
Handstand pushups progressions

Barbell Club:
Hang Snatch + Overhead Squat
1-1-1
Overhead Squat
3-3-3

THURSDAY

CrossFit:
Front squat 3-3-3 reps
Thruster 3-3-3 reps
Push jerk 3-3-3 reps

FRIDAY

CrossFit:
Midline March:
3 rounds for time of:
 25 GHD sit-ups
 50-foot handstand walk
 50-foot overhead walking lunge, 155 lb.

CrossFit Cardio:
10 rounds, each for time:
10 x jumping lunges (each leg)
Run 400m
Rest 2min

CrossFit Skills:
Handstand pushup progressions

Barbell Club:
5 Push Press + 1 Pause Jerk
1-1-1
Back squat
5-5-5

 


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CrossFit in Fort Collins

Weekly Workouts June 12th-16th

MONDAY

CrossFit:
20 min
Wendler Week 2: Deadlift
3x 40%; 3x 50%; 3x 70%; 3x 80%; 3 plus x 90%
- then -
4 rounds for time of:
15 Ring Dips
30 GHD Sit-ups or Ab-mat situps
Run, 400 m

CrossFit Cardio:
Run 2mi for time

CrossFit Skills:
Yoga with Dai

Barbell Club:
Clean High Pull + Power Clean + Hang Clean (Knee) 1-1-1

TUESDAY

CrossFit:
3 rounds for time of:
Run, 800 m
Rest 2 mins

WEDNESDAY

*Happy Birthday Coach Bre!!!

CrossFit:
CrossFit Open 17.3
*Prior to 8 mins, do:
3 rounds of:
   6 Chest-to-bar Pull-ups
   6 Squat Snatches, 95/65 lbs
- then -
3 rounds of:
   7 Chest-to-bar Pull-ups
   5 Squat Snatches, 135/95 lbs
*Prior to 12 mins, do:
3 rounds of:
   8 Chest-to-bar Pull-ups
   4 Squat Snatches, 185/135 lbs
*Prior to 16 mins, do:
3 rounds of:
   9 Chest-to-bar Pull-ups
   3 Squat Snatches, 225/155 lbs
*Prior to 20 mins, do:
3 rounds of:
   10 Chest-to-bar Pull-ups
   2 Squat Snatches, 245/175 lbs
*Prior to 24 mins, do:
3 rounds of:
   11 Chest-to-bar Pull-ups
   1 Squat Snatch, 265/185 lbs
* If all reps are completed, time cap extends by 4 mins

CrossFit Cardio:
Run 2mi for time

CrossFit Skills:
Pull-up progressions

Barbell Club:
Snatch + Overhead Squat 1-1-1
Front Squat 3 rep max

THURSDAY

*6:15pm class is Pilates with Sarah!

CrossFit:
For time:
Row, 500 m
30 Bench Press, 1x bodyweight
Row, 1000 m
20 Bench Press, 1x bodyweight
Row, 2000 m
10 Bench Press, 1x bodyweight

FRIDAY

CrossFit:
3 rounds for time of:
3 Legless Rope Climbs
6 Push Jerks, 225/155 lbs
12 Deadlifts, 225/155 lbs
24 GHD Sit-ups or Ab-mat situps
48 Wall Balls, 20/14 lbs

CrossFit Cardio:
Run 2mi for time

CrossFit Skills:
Pull-up progressions

Barbell Club:
5 Push Press + 1 Pause Jerk – 1-1-1
Back Squat – 5-5-5
Weighted Lunge – 5-5-5/leg