CrossFit Wods for July 20-25


Published July 17, 2020


Monday 
 
Skill: 2:00 Amrap: Dubs or Single Unders 
 
Wod: 75 Toes to Bar for time (22M Time Cap)
 
*Start with 5 Power Cleans @ (205/145)(age 55+ 155/105) - every time you drop from pullup bar 5 Power Cleans  
 
Tuesday 
 
Wod: Chipper (36M Time Cap) 
 
Bike/Row/Ski 30/25c
10 Squat Snatches (135/95)(age 55+ 95/65) 
Bike/Row/Ski 30/25c
50' HS Walk (scaled 50 mountain climbers)
Bike/Row/Ski 30/25c
10 Squat Snatches (135/95)(age 55+ 95/65)  
Bike/Row/Ski 30/25c
50' HS Walk (scaled 50 mountain climbers)
Bike/Row/Ski 30/25c
10 Squat Snatches (135/95)(age 55+ 95/65)
Bike/Row/Ski 30/25c
50' HS Walk (scaled 50 mountain climbers)
 
Wednesday
 
Partner Wod: 30M Amrap of:  
 
50 Air Squats
40 V-ups
30c Ski or Row
20 Burpees
10 Rope Climbs  
 
*split all reps as needed 
 
Thursday
 
Wod:  32M for Quality:
 
20c Assault Bike or Run 400m 
20 Dbl KB Suitcase Deadlifts 
20 Deficit Pushups 
20 Supine Bicycles 
 
Friday
 
Swod: 12:00 - build to a heavy 3 rep touch and go Cluster 
 
Metcon: 4RDSFT of: (20M Time Cap) 
 
Run 400m 
10 Deadlifts (135/95)(age 55+ 115/75)
10 Jerks (135/95)(age 55+ 115/75)
 
Saturday 
 
Wod: E10M x 40M 
 
30 Situps 
8 Ring Muscle Ups (age 55+ and Scaled 10 Strict Pullups + 10 Bar/Bench Dips)
12 Front Squats (155/105)(age 55+ 115/80


Leave a Comment: