CrossFit Programming – Week of June 29th, 2020
REMINDER: ONLY BROWN LEVELS SHOWN
MONDAY
“Raiding Dungeons”
3 min AMRAP
Airbike for cals
rest 6 minutes
3 minute AMRAP
Thruster 50/35
rest 6 minutes
3 minute AMRAP
Row for cals
TUESDAY
Clean & Jerk
15 minutes
Build to a Heavy Single
“Plateau”
For Time
1-2-3-4-5-6-7-8-9-10
•Power Clean 135/95
•Burpee over Bar
WEDNESDAY
“Hop Scotch”
For Total Time & Reps
400m Run OR 500m Row
Rest 1:00
1 min AMRAP
Barbell Strict Press 95/65
Rest 1:00
1 min AMRAP
Doubleunders
Rest 1:00
1 min AMRAP
Strict Pullups
Rest 1:00
x 3
THURSDAY
Front Squat
15 minutes
3, 3, 3, 3 Building
Rest 2min
“The Fox and The Hound”
For Time
15 Deadlifts 225/155
30 Pistols
15 Deadlifts
20 Pistols
15 Deadlifts
10 Pistols
FRIDAY
“The Roof is on Fire”
18 min AMRAP
6 Decline Pushups
8 Abmat Situps
12 Box Jumps 24/20
SATURDAY – Happy 4th of July!
🇺🇸 “MURPH” 🇺🇸
1 Mile Run
100 Pull-ups
200 Push-Ups
300 Air Squats
1 Mile Run
Done with 14/20# Vest Or Small Child (Optional)
