Week of June 3 - June 9
- Jocelyn Rylee
- Jun 2, 2024
- 1 min read
Sports Medicine Physiatrist, Amy West, MD discusses how metabolic health is the real driver of joint pain, tendon issues and more. Dr. West is a superstar of the CrossFit medical team at the CrossFit Games and other competitions, as well as a CrossFit Level 2 trainer.
Ruck-a-week is on now! Throw on a weighted vest or loaded backpack and head out for a 5k walk every week. Join the Ruck a Week group and post your sweaty selfie or screencap of your route.
Workouts for the Week
Monday June 3
OT3M x 10
3 Deadlift (75%)
8 DB Step up (2x50/35)
50' Sled Pull
Afterparty: Tabata any machine
8 x 0:20 max effort, 0:10 rest
Tuesday June 4
🎉🎂🎈🥳 Happy Birthday today to Bonnie Maclean and Shavaun Liss!!
Back Squat 2-2-2-2-max reps
Heavier than last week
Afterparty:
3 rounds
1 min Burpee Pull ups
1 min Burpee Box Jumps
1 min rest
Wednesday June 5
🎉🎂🎈🥳 Happy Birthday today to Jeff Danyliw and Ava Correia!!
400m Run
20 Strict Press (95/65)
400m Run
20 Push Press (125/85)
400m Run
20 Push Jerk (155/105)
400m Run
20 Split Jerk (185/125)
20 min Cap
Thursday June 6
For time:
500/400m Row
20 Overhead Squat (95/65)
500/400m Row
20 Front Squat (135/95)
500/400m Row
20 Back Squat (185/125)
Beast weights:
115/80 - 175/115 - 225/155
15 min Cap
Afterparty:
OTM x 10
1) 15 sec hollow hold + 45 Sec plank
2) rest
Friday June 7
🎉🎂🎈🥳 Happy Birthday today to Julie Darchuk!!
Bike 1km
20 Power Clean (135/95)
Bike 1km
20 Deadlift (275/185)
10 min Cap
Afterparty
OTM x 10
1) 30 sec Strict Pull ups + 30 sec Push ups
2) Rest
Saturday June 8
OT3M x 6
10 DB Thruster
100 ft Prowler Push
OTMx7: 1 Push Press
or 7 mins to establish max depth deficit HSPU
12 min AMRAP
4 Deficit HSPU or Push Press (135/95)
8 Toes to Bar
12 Pistols or DB Lunge
Sunday June 9
8 rounds
200m Run
5 Power Snatch (135/95)
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