CrossFit Wods for June 10-15


Published June 9, 2019


Monday 
 
Swod: Front Squat (wk1) - E90S x 12 Sets - 3 Reps @ 55% 
 
Metcon: "Undercover" - For Time: (20M Time Cap)
 
3 Rounds of: 
 
15 Power Cleans (adv 155/105)(115/85)(age 55+ 95/65)
20 Pushups
 
into.....
 
2 Rounds of: 
 
27/21c Row
75 Dubs (150 singles)
 
into...
 
1 Round of: 
 
50/35c Assault Bike
 
 

Tuesday 

 

Skill: Ring Muscle Up
 
Station #1: :10s False Grip Timed Hang (scaled normal grip :10s timed hang)
Station #2: :10s Ring Supported Hold (scaled same as RX)
Station #3: 3 Swings (scaled 3 swings from pull-up bar)
Station #4: 1 Hip To Ring (scaled 3 banded strict pullups)
Station #5: 1 Muscle Up (scaled 6 bench dips) 
 
Wod: EMOM x 30M (6 Rounds)

 

Min 1: Row 12/10c 

Min 2: 10 Box Jumps (open standards)(scaled step ups)

Min 3: 5 Power Snatches (adv 165/115)(135/95)(age 55+ 95/65)

Min 4: 3 Ring Muscle UPS (age 55+ 1 Ring Muscle Up)(scaled 6 Strict pullups + 6 bench dips)

Min 5: 5 Jerks (adv 165/115)(135/95)(age 55+ 95/65)

 
Wednesday
 
Skill Wod: EMOM x 8M Perform "X" amount of Kipping Pullups
 
Metcon: 25 Min Amrap of: 
 
100' HS Walk or 200' Bear Crawl
100' Lunge
50 Toes to Bar
50 Air Squats
 

Thursday  

 

Wod: For Time: (no cap)
 
Run 400m or Bike 2:30
100 Russian Swings (53/35)(age 55+ 40/30)
100 Alternating Leg Vups
Run 800m or Bike 5:00
100 Mountain Climbers
100 Swing Catches
Run 1 Mile or Bike 10:00
 

Friday 

 

Swod: Power Snatch (wk 2) E90S x 12 sets - 3 Reps @ 65% 
 
Metcon: "Rankel" - 20M Amrap of: 
 
6 Deadlifts (225/155)(age 55+ 155/105)
7 Burpee Pullups
10 American Swings (70/53)(age 55+ 50/40)
Run 200m 
 
Saturday 
 
Team Wod: Teams of 3 - 40M Amrap of: 
 
Assault Bike 10/7 Calories
7 HSPU 
5 Back Squats (adv 225/160)(155/105)(age 55+ 115/85)
 
*Partner 1 does a round, partner 2 does a round, then partner 3 does a round, etc..


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