Workouts for the Week: June 17 - June 22

Monday, June 17th

Choose either the CrossFit Workout or Fitness Workout on Monday, June 17th. All Athletes will complete the Cashout.

CrossFit Workout: “Girls Gone Wild” - For Time - With a Partner - 26 Minute Cap

1 Mile Run

-Into-

“Karen” - 150 Wall Balls

-Into-

“Grace+” - 30 Clean and Jerks (185/135)

-Into-

“Isabel+” - 30 Power Snatch (155/105)

Fitness Workout: For Time - With a Partner - 26 Minute Cap

1 Mile Run

-Into-

“Karen” - 150 Wall Balls

-Into-

40 Double Dumbbell Hang Clean and Jerk

-Into-

60 Alternating Dumbbell Snatch

!Cashout! With a Partner

5 Max Effort Weighted Planks - Partner loads weight, then switch


Tuesday, June 18th

Choose either Strength or Conditioning on Tuesday, June 18th. All Athletes will complete the workout.

Strength: Every Minute on the Minute

Four Rounds
Minute 1 – 4 Strict Press - No more than 60% of 1RM
Minute 2 – 8 Push Press
Minute 3 – 12 Push Jerk
Minute 4 – Rest

Conditioning: Every Minute on the Minute

Four Rounds
Minute 1 – 15-20 Air Squats
Minute 2 – 15 Leg Lifts
Minute 3 – 10-15 Pushups
Minute 4 – Rest 

Workout: As Many Rounds as Possible in 16 Minutes

40 Handstand Pushups (Scaling Options: 50 Hand Release, Pike, or Deficit Pushups)
60 Alternating Pistol (Scaling Options: Goblet Squat or Assisted Pistols)
80 Calorie Row

RX+ - Wear a Weight Vest (20/14)


Wednesday, June 19th

Strength: 12 Minutes - Find a Heavy Complex

2 Hang Snatch + 1 Overhead Squat

Workout: For Time - 18 Minute Cap

400m Run
21 Deadlifts (135/95)
15 Overhead Squats (135/95)
9 Bar Muscle Ups
400m Run
15 Deadlifts
12 Overhead Squats
6 Bar Muscle Ups
400m Run


Thursday, June 20th

Workout: As Many Rounds as Possible in 17 Minutes - With a Partner

8 Burpees
16 Alternating Dumbbell Snatch (50/35)
32 Double Unders (100 Single Unders)


Friday, June 21st

Strength & Conditioning: Every Minute on the Minute for 12 Minutes

Odd Minute: 5 Back Squats @ 50-60%
Even Minute: 10/8 Assault Bike Calories or 15/12 Row Calories

Everyone should use the Assault Bike at least a few rounds; sharing is caring.

Workout: For Time

Three Rounds
10 Toes to Bar (Scaling Options: 10 Leg Raises or Toes To Bar Attempts)
15 Dumbbell Thrusters (35/20)
20/15 Calorie Row


Saturday, June 22nd

Workout: For Time - Solo

Five Rounds
15 Box Jumps
20 Kettlebell Swings (1.5/1)
300m Run