CrossFit Wods for June 3 - 8


Published June 2, 2019


Monday 
 
Swod: Back Squat - Find 1RM
 
Suggested Warm-Up: 1 x 5 @ 50%, 1 x 3 @ 60, 1 x 2 @ 70%, 1 x 1 @ 80%, 1 x 1 @ 90%, 1-1-1
 
Metcon: "Waterlogged"- For time: (16M Time Cap) 
 
Row 1000m
30 Alternating Dumbbell Snatches (Adv 75/50)(Rx 50/35)(age 55+ 35/25)
15 Burpee Box Jump Overs (24/20)(age 55+ burpee step overs allowed)(lateral or facing)
20 Alternating Dumbbell Snatches 
10 Burpee Box Jump Overs
10 Alternating Dumbbell Snatches 
5 Burpee Box Jump Overs
 
Tuesday 

 

Swod: Split Jerks (wk #1)
 
Split Jerk Strict Press  3x3 (building)
Jerk Balance 3x3 (building)
Split Jerk 5 x 2 (building)
 
*record heaviest set of 2 on the whiteboard
 
Metcon: "Front Runner" - For time: (14M Time Cap)
 
Run 200m - 2 Clean & Jerks
Run 200m - 4 Clean & Jerks
Run 200m - 6 Clean & Jerks
Run 200m - 8 Clean & Jerks
Run 200m - 10 Clean & Jerks
 
(Adv M185/F135)(Rx M155/F105)(age 55+ 105/75)
 
Wednesday
 
Skill Wod: EMOM x 8M Perform "X" amount of Kipping HSPU
 
X= an amount of kipping hspu you can hold straight across for all 8 minutes
 
Partner Chipper for time: (28M Time Cap)
 
100/75c Assault Bike (M/F team 85c)
30 Bar Muscle Ups (scaled 30 Jumping BMU or 30 Strict Pullups + 30 HR Pushups)
100 GHD Situps (scaled ab mat situps)
30 Knees to Elbows (scaled hanging knee raises)
100 Dubs (scaled 200 singles)
 

Thursday  

 

Part #1: E2M x 10M - 1 Sled Drag Down & Back (athletes choice on weight)
 
Part #2: E2M x 10M - Run or Row 200m + 5 Burpees
 
Part #3: E2M x 10M - 1 Sled Push Down & Back (athletes choice on weight)
 
Part #4: E2M x 10M - 15 American Swings + 15 Hanging Knee Raises (athletes choice)
 

Friday 

 

Swod: Squat Clean Complex: E3M x 15M 
 
2 High Hang Squat Cleans + 2 Hang Squat Cleans + 2 Touch and Go to the floor Squat Cleans 
 
Set #1 @ 45%, Set #2 @ 50-55%, Set #3 @ 55-65%, Set 4&5 Athletes Choice
 
*record heaviest successful Complex on the whiteboard
 
Metcon: 3 RDSFT of: (20M Time Cap)
 
100m KB Farmers Carry - R (Adv 62/44)(Rx 53/35)(age 55+ 40/30)
15 Deadlifts (adv 155/105)(Rx 115/80)(age 55+ 95/65)
100m KB Farmers Carry - L (Adv 62/44)(Rx 53/35)(age 55+ 40/30)
15 Hang Power Cleans (adv 155/105)(Rx 115/80)(age 55+ 95/65)
 
Saturday 
 
Partner Wod: "Starr Struck" - 45M Amrap of: 
 
75 Wall Balls (open standards)
75 Burpees 
15 RIng Muscle Ups (scaled 30 Ring Rows + 30 Bench Dips)
Run 2400m 
 
*split all work as needed including run


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