CrossFit Wods for June 15-20


Published June 14, 2020


Monday 
 
Part #1: Partner Big Floyd - For Time (no cap):
 
Run 800m (partner 1 runs 400m then partner 2 runs 400m)
25 Deadlifts 
25 Burpees
 
Run 800m 
25 Squat Cleans
25 Burpees
 
Run 800
25 Push Presses 
25 Burpees
 
Run 800 
25 Clusters
25 Burpees
 
(135/95)(age 55+ 95/65) 
 
*Each partner will have their own equipment and box
*After running split reps as needed - only one athlete working at a time
 
Tuesday 
 
Part #1: Skill Wod - EMOM x 16M 
 
Evens: Perform "X" amount of Strict HSPU
Odds: Perform "X" amount of Strict Chest to Bar Pullups
 
Part #2: 27-21-15-9
 
Row or Ski Calories 
Alternating Dumbbell Snatches (50/35)(age 55+ 35/25) 
 
Wednesday
 
Part #1: Back Squat (wk #4) 1 x 1 @ 70%, 1 x 1 @ 77.5%, 4 x 3 @ 82.5%, 1 x 3+ @82.5%
 
Part #2: For Time: (time cap 16M)
 
150 Dubs
15 Power Snatches (135/95)(age 55+ 95/65)
150 Dubs 
15 Clean & Jerks (135/95)(age 55+ 95/65) 
 
Thursday
 
Part #1: 30:00 Clock (5RDS) of: 
 
2:00  - Assault Bike or Row 20/15c w/ time remaining in 2:00 max rep V-ups
 
Rest 1:00
 
2:00 - Assault Bike or Row 20/15c w/ time remaining in 2:00 max rep American Swings (athletes choice on weight) 
 
Rest 1:00
 
Friday
 
Part #1: Strict Press (wk #4) 1 x 1 @ 70%, 1 x 1 @ 77.5%, 4 x 3 @ 82.5%, 1 x 3+ @82.5%
 
Part #2: 4 Rounds for time of: 
 
10 Push Jerks (155/105)(age 55+ 115/75) 
20 Toes to Bar
30 Pistols  (scaled pistol to a bench) 
 
Saturday 
 
Part #1: E12M x 36M 
 
Ski or Row 50/42c
30 Ab Mat Situps 
15 Power Cleans (185/130)(age 55+ 135/95)
8 Ring Muscle Ups (age 55+ 8 Ring Dips)(scaled 16 Bench Dips) 
 
*score is your slowest round 


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