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 4 - June 9

Monday, June 4th

Workout: 10 Rounds, every 2 Minutes

36 Double Unders (50 singles)
9 Toes to Bar (9 abmat situps)
3 Power Cleans (185/135)

Cash Out: 4 Rounds

10 V-Ups
10 Hollow Rocks
20 sec Superman Hold
20 sec Hollow Holds

Tuesday, June 5th

Conditioning: 16 Minutes

3 Tire Flips
1 Sled Sprint (down and back)

*partner up on the tires and rest going into the sleds

Workout: 3 Rounds for Time

30/20 Calorie Row
25 Wall Balls
20 Single Arm Hang Clean and Jerk (50/35) 10 Right/10 Left

Wednesday, June 6th

Strength:

4×3 Strict Press
3×2 Push Press
3×2 Push Jerks

*Heavy as possible, climbing as you go

Workout: 21-15-9 For Time - Courtesy CFNE

Deadlifts (225/155)
*400m Run after each set

Thursday, June 7th

Workout: “Jacked Cindy” 

5 Rounds of Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats)
30 Overhead Squats
1000m Row

Friday, June 8th

Strength:

Back Squat 5-4-3-2-1

OR

4 Rounds
Reverse Lunge Left + Reverse Lunge Right + 1 KB Swing (hold the KB during the lunges)
1 Minute Plank after each Round

Workout: 9-15-21 for Time

Handstand Pushups (10-20-30 Pushups)
DB Box Step Overs (50/35 to a 24/20in box)

*just like a box jump over - you don’t need to extend at the top on these

 

Saturday, June 9th

Workout: Teams of 3 for Time

60 Calorie Row + 60 Power Snatch + 60 Thrusters (95/65)
45 Calorie Row + 45 Power Snatch + 45 Thrusters (115/75)
30 Calorie Row + 30 Power Snatch + 30 Thrusters (135/95)
15 Calorie Row + 15 Power Snatch + 15 Thrusters (155/105)

*One bar per team if possible