Programming – Week of June 27th, 2022

CrossFit Workouts – Week of June 27th, 2022

Monday
“Filthy 50”
For Time
50 Box Jumps (24/20)
50 Jumping Pullups
50 American Swings (24/16)
50 Reverse Lunges
50 Knee to Elbows
50 Push Press (45/35)
50 Hardstyle Swings (24/16)
50 Wallballs (20/14)
50 Burpees
50 Double Unders

*30min Cap

Tuesday
E90sec x 6 Rounds
1 Snatch + 1 Low Hang Snatch

Then…

“Stairway to Heaven”
3 Rounds for Time (RFT)
20 Single DB Box Step Overs (50/35)
16 Alternating DB Snatches (50/35)
12 Toes to Bar

*13min Cap

Wednesday
“Mr Big”
AMRAP 24
10 Deadlifts (225/155)
20 Pullups
30/25 Calorie Assault Bike

Thursday
E90sec x 6 Rounds
8 Strict Press

Then…

EMOM x 12
Min 1: 2 Clean & Jerks
Min 2: 50 Double Unders

Friday
EMOM x 10
Min 0, 1, 2 — 2 Wall Walks
Min 3, 4 — 6 Piked Pushups (Complete these from the floor)
Min 5, 6 — 30sec Inverted Hold*
Min 7, 8, 9 — 3 to 6 Handstand Pushups or Handstand Pushup Negatives

*Handstand, headstand, steep piked position on box

Then…

“Monkey See, Monkey Do”
AMRAP 4 x 2 Rounds
5 Handstand Pushups
10 American Swings (24/16)

*1min rest between AMRAP’s
*This is not a workout where you pick up where you left off. Instead, start over at the HSPUs in the second AMRAP

Saturday – Partner WoD
“Dwight & Michael”
30 Rounds for Time (I Go You Go Full Rounds)
5 Burpees
5 Box Jumps (24/20)
5 Push Press (95/65)

*32min Cap