Workouts for the Week: June 3 - June 8

Monday, June 3rd

Choose either the CrossFit Workout or Fitness Workout on Monday, June 3rd. All Athletes will complete the Cashout.

CrossFit Workout: 16 Minute Time Cap - With a Partner

21 Synchro Bar Facing Burpees
18 Synchro Thrusters (135/95)
15 Synchro Bar Facing Burpees
12 Synchro Thrusters (155/105)
9 Synchro Bar Facing Burpees
6 Synchro Thrusters (185/125)
Max Reps Squat Cleans (205/145)

Fitness Workout: 16 Minute Time Cap - With a Partner

21 Synchro Bar Facing Burpees
21 Dumbbell Thrusters
15 Synchro Bar Facing Burpees
15 Dumbbell Thrusters
9 Synchro Bar Facing Burpees
9 Dumbbell Thrusters
Max Reps Dumbbell Squat Cleans

!Cashout! 6 Minute Tabata

Odd Minute: L Holds from Rig
Even Minute: Hollow Rocks


Tuesday, June 4th

Choose either Strength or Conditioning on Tuesday, June 4th. All Athletes will complete the Workout.

Strength:

4x3 Push Jerk
4x2 Split Jerk

Conditioning: As Many Rounds as Possible in 15 Minutes

8 Assault Bike Calories
6 Abmat Situps
100m Run 

Workout: As Many Rounds as Possible in 8 Minutes

5 Box Jump Overs
7 Dumbbell Snatch (50/35)
9 Dumbbell Overhead Squats (Scaling Options: Dumbbell Front Squat or Goblet Squat)


Wednesday, June 5th

Conditioning:

V1:40/20r on the Rower

 Workout: As Many Rounds as Possible in 11 Minutes

6 Chest to Bar Pullups
8 Pushups
10 Calorie Row

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


Thursday, June 6th

Choose either the CrossFit Workout or Fitness Workout on Thursday, June 6th.

CrossFit Workout: For Time - With a Partner

1 Mile Partner Run

-Into-

4 Rounds:
40 Wall Balls
15 Snatches

Round 1 Snatches: 115/75
Round 2 Snatches: 135/95
Round 3 Snatches: 155/105
Round 4 Snatches: 185/125

Fitness Workout: For Time - With a Partner

1 Mile Partner Run

-Into-

4 Rounds:
40 Wall Balls
15 Devils Press


Friday, June 7th

Conditioning: 14 Minutes

25m Heavy Sled Push
1-2 Rope Climbs (Scaling Options: 4 Dips or Strict Pullups)

Remember to bring long socks, wear pants, or bring protection for rope climbs; Coaches will be working on climbing technique.

Workout: For Time

3 Rounds:
14 Single Arm Dumbbell Push Press (50/35)
14 Deadlifts (155/105)
300m Run


Saturday, June 8th

Workout: As Many Rounds as Possible in 18 Minutes - With a Partner - Relay Style

20 Double Unders (1:1 Single Unders)
12 Front Squats (95/65)
8 Handstand Pushups (1:1 Pushups)