Programming June 5-9, 2023

June 4, 2023
Programming June 5-9, 2023

Welcome to June WildFire CrossFit! We have our Strongman Classic THIS Saturday, Rise Rehab Physical Therapy's Don't Go Spinal seminar on low back pain and our Summer Swolestice series June a lot more awesome workouts coming your way.

Check Push Press for Events and stay tuned for more info on all of these.

Here's your programming for this week.... SEE YOU IN CLASS!



Front Squat 7-7-7-7-7


3 rounds for time of:

Run, 400 m

7 Power Cleans, 50/35 kg

7 Hang Squat Cleans, 50/35 kg

7 Front Squats, 50/35 kg

Athlete Instructions

barbell weight




Weighted Pull-up 3-3-3-3-3-3

Weighted Dip 5-5-5-5-5


10 rounds for time of:

35 Double Unders

7 Devil Press, 35/25 lbs

Wednesday –


Barbell Good Morning 5-5-5-5-5


4 rounds, 1 min per station, for max reps of:

Echo Bike Calorie

Russian Kettlebell Swing, 70/53 lbs

Sandbag Hold, pick load

Rest 1 min

Rotate immediately to the next station every 1 min,

the clock does not stop or reset between stations.

Thursday –


Every 1 min for 10 mins do:

5 Power Snatches, pick load

Athlete Instructions

Touch and Go - Barbell Cycling

10 minutes to build to a challenging set of touch-and-go power snatches.


Complete as many rounds as possible in 20 mins of:

15 Wall Balls, 20/14 lbs

10 Box Jumps, 24/20 in

5 Power Snatches, 75/55 lbs

Friday –


Bench Press 8-8-8-8-8


Complete as many rounds as possible in 8 mins of:

15/12 Row Calories

10 Toes-to-bars,  lbs

Rest 2 mins

Complete as many rounds as possible in 8 mins of:

Run, 200 m

10 Chest-to-bar Pull-ups

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