Rocktown CrossFit

"The goal is to get fit. Make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam. So remember that. Relax. Have fun. Work out." - Pat Sherwood

Workouts for the Week: June 11 - June 16

Monday, June 11th


Power Snatch, Heavy as Possible

Workout: As Many Rounds as Possible in 12 Minutes

3 Power Snatch (165/115)
6 Strict Handstand Pushups (9 pushups)
9 Pullups
12 Barbell Burpees

Tuesday, June 12th


Front Squat: 75-80%

Workout: As Many Rounds as Possible in 3 minutes, 4 times. 1 minute rest between each 3 minute round.

12 Wall Balls
6 Burpee + DB Cleans (50/35)

Wednesday, June 13th

Workout: "El Paso Special" - 22 Minute Cap

3 Rounds:
5 Deadlifts (315/225)
3×30 Yard Shuttle Run


3 Rounds:
30 Alternating Pistols (30 goblet squats)
30/20 Calorie Row


Thursday, June 14th

Workout: 4 Rounds for Time

400m Run
4 Ring Muscle ups (8 Burpee Pullups)
40 Double Unders (80 singles)


Friday, June 15th


Work up to a Squat Clean and Jerk Max for the Day

Workout: "Grace" - 8 Minute Cap

30 Clean and Jerks for Time (135/95)

Saturday, June 16th

Workout: 3 Rounds for Time

400m Run
21 Alternating DB Snatch (50/35)
12 Toes to Bar (20 abmat situps)

*Everyone must face outward doing Toes to bar on the rig today…no one on the inside bars…no matter if nobody else is currently there or not