WEEKLY PROGRAM

June 19, Monday

Barbell

Power Cleans
2,2,2,2,2
*Work up to a heavy double for the day touch and go!

Conditioning

“The Chief”

5 Rounds for max reps
3 MIN AMRAP:
3 Power Cleans 60-40
6 Push Ups
9 Air Squats
*Rest 1 minute and repeat 5 times! Total of 15 minutes of working time.

 

June 20, Tuesday

Barbell

Snatch Work

10 Sets (Start a new set every 2 minutes)
High Hang Snatch (pockets region)
Hang Snatch (Above Knee)
Low Hang Snatch (Just below Knee)

*All at 75% of your 1RM Snatch.

Conditioning

“Pyramid Double Helen” ( CrossFit Games 2010 Event 2 )

For time:

Run, 1200 m
63 Kettlebell Swings, 24-16
36 Pull-ups
Run, 800 m
42 Kettlebell Swings,
24 Pull-ups
Run, 400 m
21 Kettlebell Swings,
12 Pull-ups

cap time 25 minutes

 

June 21, Wednesday

Strength

EMOM x 7 minutes
5 Back Squats (Around 60% of your 1RM)

“Jason”
For time
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

 

June 22, Thursday

With a partner for time

100 Assault Bike Calories
200 Double Unders
100 Sumo Deadlift High Pulls, 40-25
100 Power Snatches,
200 Double Unders
100 Assault Bike Calories

Cap time 35 minutes

 

June 23, Friday

Strength

Push Press
2,2,2,2,2
*Work up to a heavy double for the day! Try and increase weight slightly each set!

Conditioning

For total time:

500m Row

Then,
3 Rounds
30 Wall Ball
10 Shoulder to Overhead 60-40

Then,
500m Row

cap time 15 minutes

 

June 24, Saturday

With a partner for max reps at each station

4 MIN AMRAP
Power Cleans 60-40

4 MIN AMRAP
Muscle Ups

4 MIN AMRAP
Burpee Box Jumps 60-50

4 MIN AMRAP
Assault Bike Calories

*1 minute rests between AMRAP’s! Only one partner works at a time!

 

June 25, Sunday

Rest Day !!!

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