CrossFit Wods for June 8-13


Published June 14, 2020


Monday 
 
Part #1: E7M x 35M 
 
Assault Bike 21/18c or Row 21/18c 
14 HSPU (scaled pike pushups or hand release) 
7 Power Cleans (185/130)(age 55+ 135/95) 
 
Tuesday 
 
Part #1: Back Squat (wk #3) 5 x 3 @ 75%, 1 x 3+ @75%
 
Part #2: For time: 
 
9-7-5 
 
Clusters (135/95)(age 55+ 95/65)
Chest to Bar Pullups (age 55+ chin over the bar)
 
Rest 2:00
 
9-7-5
 
Clusters (155/105)(age 55+ 115/75)
Bar Muscle Ups
 
Wednesday
 
Part #1: Strict Press (wk #3) 
 
1 x 12 @ 60%, 1 x 9 @ 70%, 1 x 6 @ 80%
 
Part #2: 3RDSFT of: 
 
90 Dubs 
30 Wall Balls (open standards)
30 Box Jumps (open standards)
 
Thursday
 
Part #1: 7 Rounds of: 
 
Row/Bike/Ski 2:00
 
Then....
 
2:00 Amrap of: 
 
15 Situps 
15 Russian Swings (athletes choice)
 
Rest 1:00
 
Friday
 
Part #1: "Barbara" - 5 Rounds Each for time: (time cap 32M) 
 
20 Pullups
30 Pushups
40 Situps
50 Air Squats
 
*must be done in order
*3:00 Rest between rounds
*score each round
 
Saturday 
 
Part #1:  Power Snatch (wk #3) 
 
EMOM x 12M
 
Min 0-3: 3 Power Snatches @ 60%
Min 4-6: 3 Power Snatches @ 70%
Min 7-9: 3 Power Snatch @ 80%
Min 10-12: 1 @ Athletes Choice
 
Part #2: 18M Amrap of: 
 
30/25c Assault Bike or Row
20 Box Jump Over (24/20)(age 55+/Scaled step overs)
10 Snatches (155/105)(age 55+ 115/75) 


Leave a Comment: