Weekly Workouts June 25 – July 1st

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CrossFit

Weekly Workouts June 25 – July 1st

CrossFit  CrossFit

Monday

CrossFit
3 rounds for time of:
50 GHD Sit-ups
25 Strict Handstand Push-ups

CrossFit  CrossFit

Tuesday

CrossFit
5 rounds for time of:
Run, 400 m
15 Thrusters, 95/65 lbs

CrossFit  CrossFit

Wednesday

CrossFit
Each for time:
Row 250 m
Row 500 m
Row 1000 m
Row 500 m
Row 250 m

*Rest 1 min between efforts.

TEAM OPTION
Each for time:
As a team row 3000m

*Every minute on the minute, each partner does 5 burpees or ten pull-ups and then switches on the rower

CrossFit  CrossFit

Thursday

CrossFit
CrossFit Open 18.3
2 rounds for time of:
100 Double Unders
20 Overhead Squats, 115/80 lbs
100 Double Unders
12 Muscle-ups
100 Double Unders
20 Dumbbell Snatches, 50/35 lbs
100 Double Unders
12 Bar Muscle-ups

Time cap: 14 minutes

Yoga@7:15pm

CrossFit  CrossFit

Friday

CrossFit
Bench Press 4x3 at 85% 1RM

-then-

Clean & Jerk 3-3-3-3-3

*Use the heaviest weight you can for each set.
*Rest as needed between sets.

CrossFit  CrossFit

Saturday
Team Workouts
Fundamentals 11am-12:15pm

CrossFit  CrossFit

Sunday
Boot camp 9am-2pm

CrossFit  CrossFit