CrossFit Wods for July 6-11


Published July 5, 2020


Monday 
 
Part #1: 10M Amrap of:
 
12 Deadlifts (135/95)(age 55+ 95/65)
12 Lateral Kickouts over the bar 
12 Hang Cleans (135/95)(age 55+ 95/65) 
 
Rest 5:00
 
4RDSFT of: (16M Time Cap) 
 
Run 400m or Row 500
10 Jerks (135/95)(age 55+ 95/65) 
 
Tuesday 
 
Part #1: Alternating Tabata's - :20s on :10 off x 4:00
 
Alternating Leg V-ups 
Pushups
 
Rest 2:00
 
Part #2: Alternating Tabata's - :20s on :10 off x 4:00
 
Alternating Dumbbell Snatch (50/35)(age 55+ 35/25) 
Assault Bike
 
Rest 2:00
 
Part #3: Alternating Tabata's - :20s on :10 off x 4:00
 
Dumbbell Hang Clean and Press R
Dumbbell Hang Clean and Press L 
 
(50/35)(age 55+ 35/25)
 
Rest 2:00
 
Part #4: Tabata - :20s on :10 off x 4:00
 
Ski Calories
 
Wednesday
 
Part #1:  E5M x 35M 
 
Row or Bike 21/15c
15 Thrusters (95/65)(age 55+ 75/55)
12 Pullups 
 
Thursday
 
Part #1: E10M x 40M 
 
Sled Push Down and Back x 2 
30/24c Ski
Run 800m 
 
Friday
 
Part #1: EMOM x 7M 
 
Unbroken Complex of: 
 
1 Hang Power Clean + 1 Hang Squat Clean + 1 Squat Clean
 
Part #2: EMOM x 7M 
 
1 Power Clean + 1 Power Jerk + 1 Split Jerk
 
Part #2: 27-21-15-9
 
American Swing (53/35)(age 55+ 35/26) 
HSPU (scaled barbell push press)
 
Saturday 
 
Part #1: "Kelly" - 5RDSFT of: (no cap)
 
Run 400m 
30 Box Jumps (open standards)
30 Wall Balls (open standards)


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