Programming for the week of June 21 - June 27
Monday, June 21
Back Squat @ 75% of 1 rep max
10 - 8 - 6 (5 - 5 - 5 - 5)
*If you do not know your one rep max, choose a weight you can complete 5 reps with.
WOD
“Then, you gotta breathe”
20 min AMRAP (As many reps as possible)
20 Double Unders
3 Wall Walks
6 Clean and Jerk
9 Front Squats
*95/65 lbs C&J & Front Squats
Tuesday, June 22
Bench @ 70% of 1 rep max
10 - 8 - 6 (4 - 4 - 4 - 4 - 4)
*If you do not know your one rep max, choose a weight you can complete 4 reps with.
WOD
“Two step”
5 Rounds for time
10 Front Rack Lunges
10 Lateral Burpees Over the Bar
*115/80 lbs Front Rack Lunges
Wednesday, June 23
WOD
“Feelin, chipper”
3 Rounds for Time
5 Burpees
10 Push Press
15 Box Jump
20 Hang Power Clean
25 Deadlift
50 Double Unders
25 Deadlift
20 Hang Power Clean
15 Box Jump
10 Push Press
5 Burpees
*75/55 lbs for barbell movements
Thursday, June 24
Squat Clean @ 72% of 1 rep max
8 - 6 (4 - 4 - 4 - 4 - 4)
*If you do not know your one rep max, choose a weight you can complete 4 reps with.
WOD
7 Rounds, 2 mins per Round, rest the remainder of the round.
10 Wall Balls
5 Burpee Box Jump Overs
*20/14 lbs, 10ft/9ft Wall Balls, 24”/20” Box Heights
Friday, June 25
WOD
“Cindy” - Crossfit Benchmark “girl” workout
20 min AMRAP (As Many Reps as Possible)
5 Pull-ups
10 Push-ups
15 Air Squats
Saturday, June 26
Squat Snatch @ 75% of 1 rep max
10 - 8 - 6 (5 - 5 - 5 - 5)
WOD
"Quarter miles”
5 Rounds - Rest 4 mins Between Rounds
400m Run
*These should be an all out effort. Rest and recover between rounds. Try to improve each round.
Sunday, June 27
“Big Clean Complex”
6 Sets for Max Load
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk
*1 Set is 12 Reps. This complex is intended to be completed unbroken. Choose a weight you can successfully complete the round. Move quickly through the movements, with perfect form, to reduce the toll on your grip. Increase weight between rounds if possible. If you need to drop the weight, do so after completing the overhead movement and quickly reset.