Workouts for the Week: June 10 - June 14

Monday, June 10th

All Athletes will complete Conditioning; choose either the CrossFit Workout or Fitness Workout on Monday, June 10th.

Conditioning: 10 Minute Ladder

1 Renegade Row
5 Box Jump Overs
Increase Renegade Row by 1 Rep each round.

CrossFit Workout: 12 Minute Ladder

3 Hang Snatch (95/65)
3 Barbell Burpees
30 Double Unders (Scaling: 40 Single Unders)
Increase Hang Snatch and Barbell Burpees by 3 reps each round.

Fitness Workout: 12 Minute Ladder

3 Dumbbell Hang Snatch
3 Burpees Over Dumbbell
30 Double Unders (Scaling: 40 Single Unders)
Increase Dumbbell Hang Snatch and Burpees Over Dumbbell by 3 reps each round.


Tuesday, June 11th

Gymnastics: 15-20 Minutes

Practice gymnastics skills of your choice.

Use this time appropriately. Come with a plan or ask a coach for guidance if you aren’t sure . Pick 2 movements and complete an every minute on the minute.

Workout: For Time

3 Rounds
500m Row
21 Kettlebell Swings (1.5/1)
15 Handstand Pushups (Scaling Options: Pike, Deficit, or Plate Pushups)


Wednesday, June 12th

Strength: Find a Heavy Complex

1 Hang Squat Clean + 2 Front Squat

 CrossFit Benchmark Workout: “Fran” - For Time - 8 Minute Cap

21-15-9
Thrusters (95/65)
Pullups


Thursday, June 13th

Choose either the Hero Workout or Fitness Workout on Thursday, June 13th.

Hero Workout: “McGhee” - As Many Rounds as Possible in 30 Minutes - With a Partner

5 Deadlifts (275/185)
13 Pushups
9 Box Jumps

Fitness Workout: As Many Rounds as Possible in 30 Minutes - With a Partner

10 Kettlebell Sumo Deadlifts
13 Pushups
9 Box Jumps

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

 
CplRyanMcGhee.jpg
 

Friday, June 14th

Workout: As Many Rounds as Possible in 14 Minutes

15 Toes to Bar (Scaling Options: 20 Knee Tucks or 15 Toes to Bar Attempts)
30 Double Unders
200m Run

 !Cashout! 6 Minute Tabata

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


Saturday, June 15th

Workout: For Time - With a Partner

120 Calorie Row
100 Wall Balls
80 Abmat Situps
60 Push Press (95/65)
40 Front Rack Lunges (95/65)