Monday 6/18, Week 6
Warm Up- 
Bike 3 Minutes- steady
Then; 2 Sets
Spiderman Stretch
Counter- balance Squat x8-10
YTW’s x 6 each
SL Front foot elevated split squat x6/leg

CF Fitness
A. Goblet Squat 4×12-15
B. 4 Rounds For Time;
Run 200M
8 DB Snatches- moderate
12 Goblet or bodyweight squats

Performance
A. Back Squat- Heavy 6, then; 90%x6x2
B. 4 Rounds For Time;
Run 200M
4 Power Snatches @ 60%
8 Front Squats

Weightlifting
A. Push Press + Jerk- 93%(1+1)x4 –base the percentage off of last week’s heavy set
B. Snatch Pull + Floating Snatch- Build to a heavy set, then; 90%(1+1)x4
C. Back Squat- Heavy 6, then; 90%x6x2

Tuesday 6/19
Warm Up- 2 Sets;
Row 200M- steady
30 second Shoulder Hang from Cage
Samson Stretch
Single Leg Glute Bridge x6/ leg
Kneeling BTN Snatch grip press OR BTN Snatch Grip “Sots Press” x6

CF Fitness 
A. Hang Power Snatch x3, Every 90 seconds for 10 sets (15 Minutes) *use a light to moderate load with a focus on technique
B. Snatch Grip RDL- 3×5 *try to increase loading from last week
Every 5 Minutes x 3 Sets;
Row 1K/ 750M

Performance
A. Pause Snatch + Snatch- 90% of last week’s heavy set, (1+1) x5
B. Snatch Deadlift- 3×3 –heavy
Every 4:30 x3 Sets;
3 Power Cleans @63% (of clean)
18/15 Calorie Bike (sprint AFAP)

Wednesday 6/20
Warm Up-
2 Minutes Bike or Row- steady pace
Then, 2 Sets;
SA Bottom’s up KB Press x6/ arm
Hollow Hold x10-15 seconds
YTW’s 6-8 each

CF Fitness
A. Bench Press- 4×6-8
B. Assisted Pullups or Inverted Row 30-40 reps completed in sets of 4-6. –If you did not do this in week 4 on 6/6, do ONLY a total of 30 reps.

Performance
A. Bench Press- Build to a heavy 6, then; 90%x6x3
B. Strict Pullups- Complete 40 reps in sets of 1-3
C. CF Fitness & Performance
3 Sets of EACH, for load;
100ft. Farmer’s Carry
100ft. Reverse Sled Drag

Weightlifting 
A. Power Clean + Power Jerk 73% of jerk (1+2) x4
B. Clean Pull 100% of clean x2x4
C. Pause Front Squat  -Build to a heavy single for the day
*If you did not do Tuesday’s snatch work during the CrossFit classes, do them before you start with part ‘A’ today.

Thursday 6/21
Jump Rope 2 Minutes -steady
Then, 2 Sets;
Spiderman Stretch
SL Glute Bridge x6/ leg
Bodyweight Goodmornings x10
Duck Walk

CF Fitness
A. Spend 15 minutes on focused mobility work, based on priority.
B. Every 6 Minutes x 30 Minutes;
6 DB Push Press- moderate
10 KB Swings or Stiff Legged Deadlift
8 Burpee Box Jumps
10 KB Swings or Stiff Legged Deadlift
6 DB Push Press

Performance 
A. Spend 15 Minutes on focused mobility work, based on priority.
B. Every 6 Minutes x 30 Minutes;
6 Shoulder to Overhead @40%
12 KB Swings 32/24kg.
8 Burpee Box Jump Overs 24/20in.
12 KB Swings
6 Shoulder to Overhead

Friday 6/22
Warm Up;
Bike 3 Minutes- steady pace
+
2 Rounds;
Hollow Rock/ Hold x 10-20 reps/seconds
YTW’s x6 each
Samson Stretch
SL Front foot elevated split squat x6/ leg

CF Fitness
A. Deadlift- 4×6 try to increase loading from last week
B. 3 Rounds for Time;
24 Goblet Lunges or Bodyweight lunges *reference 6/15
12 (HR) Pushups or Incline Pushups

Performance
A. Pause Clean (knee) + Jerk- 95%(of HS) x1x5
B. 3 Rounds for Time;
24 Reverse Front Rack Lunges @30% (of Squat)
12 Ring Dips

Weightlifting 
A. Pause Clean (knee) + Jerk 95%(of HS) x1x5
B. Deadlift- 4×6
*Use today to make up strength work from other days during the week that may have been missed. If doing a snatch variation, complete before part ‘A’ today.

Saturday 6/23
CF Fitness  
With a partner, only one person working at a time.
For Time;
60 DB Thrusters light to moderate
40 Deadlifts moderate
400M Run
40 Deadlifts
100 Wall Balls

Performance 
With a partner, only one person working at a time.
For Time;
30 Single Arm DB Thrusters left arm 50/35lbs.
30 Single Arm DB Thrusters right arm 50/35lbs.
40 Deadlifts 225/165lbs
400M Run
40 Deadlifts
100 Wall Balls 20/14lbs.

***Accessory Work***
-Barbell Curls 3-5 Sets of 8-12 Reps
-Lying DB Skull Crushers 3-5 Sets of 8-12 Reps
-Barbell High Pulls 2-3 Sets of 10-12 Reps
-Strict T2B or Hanging Leg Raises 3-5 Sets of 10-12 Reps
-Back Raises 3-5 Sets of 10-12 Reps