CrossFit Wods for June 1-6


Published May 31, 2020


Monday 

 
Part #1:  Power Snatch (wk #2) 
 
Muscle Snatch 4 x 1 @ 40% 
 
Power Snatch Complex:
1 High Hang Power Snatch, 2 Hang Power Snatches, 2 Full Power Snatches @ 60%
1 High Hang Power Snatch, 2 Hang Power Snatches, 2 Full Power Snatches @ 65%
1 High Hang Power Snatch, 2 Hang Power Snatches, 2 Full Power Snatches @ 70% 
1 High Hang Power Snatch, 2 Hang Power Snatches, 2 Full Power Snatches @ 75%
 
Part #2: 13M Clock: 
 
Buy-In: Row 2000/1800m or Ski 1750/1650m 
 
W/ time remaining in 13M perform as many reps as possible the following:
 
2 Bar Muscle Ups
2 Power Snatches (135/95)(age 55+ 105/75)
2 Bar Facing Burpees
4 Bar Muscle Ups
4 Power Snatches 
4 Bar Facing Burpees
6,6,6 - 8,8,8 etc...
 
*score is total reps
 
Tuesday 
 
Part #1: Back Squat (wk #2) 1  x 8 @ 65%, 1 x 6 @ 70%, 1 x 4 @ 75% 1 x 2 @ 80%
 
Part #2: E7M x 21M
 
Row 500/400m or Bike 30/21c
20 Front Squats (135/95)(age 55+ 95/65) 
10 Jerks (135/95)(age 55+ 95/65) 
 
Wednesday
 
Part #1: Skill Alternating EMOM x 14M 
 
Evens: Perform "X" amount of Strict HSPU 
Odds: Perform "X" amount of Kipping Pullups
 
Part #2: 8M Amrap of: 
 
4 Single Arm Devils Presses R
4 Single Arm Devils Presses L 
16 V-ups
 
Rest 2 Minutes 
 
8M Amrap of: 
 
8 Single Arm Devils Presses R
8 Single Arm Devils Presses L 
32 V-ups
 
(50/35)(age 55+ 35/25)
 
Thursday
 
Part #1: For quality
 
Run 2 Miles or Row 3500m
 
*Every 400m of Running perform 15 Air Squats + 15 GHD Situps
*Every 500m of Rowing perform 15 Air Squats + 15 GHD Situps
 
Friday
 
Part #1: Strict Press (wk #2) 1 x 10 @ 60%, 1 x 8 @ 65%, 1 x 6 @ 70%, 1 x 4 @ 75% 1 x 2 @ 80%
 
Part #2: 4RDSFT of: (16M Time Cap)
 
6 Squat Snatches (135/95)(age 55+ 95/65)
9 Chest to Bar Pullups
18c Row or 15c Ski
 
Saturday 
 
Part #1: E6M x 36M 
 
80 Dubs
20c Bike or Run 400m
4 Squat Clean (205/145)(age 55+ 135/95)
 
*score each round


Leave a Comment: