CrossFit Wods for June 29 - July 4


Published June 28, 2020


Monday
 
Part #1: Deadlift (wk #1) 
 
1 x 8 @ 65%, 1 x 6 @ 75%, 1 x 4 @ 82.5%
 
Part #2: 15-12-9
 
Deadlift (225/155)(age 55+ 155/105)
HSPU (age 55+ 1 abmat) 
 
Rest 2:00 
 
12-9-6
 
Deadlift (275/195)(age 55+ 185/125)
Strict HSPU (age 55+ 4" Block) 
 
Tuesday 
 
Part #1: For total time: (38M time cap) 
 
3 Rounds of: 
 
30 Thrusters (45/35) 
10 Bar Muscle Ups  (age 55+ chest to bar)
 
Rest 3:00
 
3 Rounds of: 
 
30 Box Jumps (24/20)(age 55+ step-ups allowed) 
10 Chest to Bar Pullups (age 55+ chin over bar)
 
Rest 3:00
 
3 Rounds of: 
 
30/25c Bike or Row
10 Pullups (age 55+ jumping chest to bar pu)
 
Wednesday
 
Part #1:  Bench Press (wk #2) 
 
1 x 4 @ 65%, 1 x 4 @ 72.5%, 3 x 4 @ 77.5%, 1 x 4+ @ 80% 
 
Part #2: 15M Amrap of: 
 
5 Dumbbell Hang Clean & Press R 
5 Dumbbell Hang Clean & Press L
10 Dumbbell Reverse Lunges 
10c Ski or Row
 
(50/35)(age 55+ 35/25) 
 
Thursday
 
Part #1: E6M x 36M 
 
Run 400m or Row 400m 
10 Wreck Bag OTS (50/35)(scaled - age 55+  35/25)
20 Ab Mat Situps 
30 Dubs (scaled 60 singles) 
 
Friday
 
Part #1: Squat Clean & Split Jerk (wk #2) 
 
1 High Hang Squat Clean & Split Jerk
1 Hang Squat Clean & Split Jerk
2 Full Squat Clean & Split Jerk 
 
1 set @ 60%, 1 set @ 70%, 1 set @ 80% 
 
Part #2: 10RDSFT of:  (16M Time Cap) 
 
10 Toes to Bar
10 OH Squats (45/35)
 
Saturday - 4th of July - Normal Class Schedule today
 
Part #1: 6RDSFT of: (no cap) 
 
Ski 425m or Row 500m
30 Ab Mat Situps
15 American Swings (53/35)(age 55+ 35/26) 


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