CrossFit, Strong and Sweat WODs Fri April 12th 2019


Get your BINGO squares completed before the end of the month!

CrossFit:

20min. running clock…
Run 400m
10 Power Clean and Jerks at 50%
Run 400m
8 Power Clean and Jerks at 60%
Run 400m
6 Power Clean and Jerks at 70%
Run 400m
4 Power Clean and Jerks at 80%
Run 400m
2 Power Clean and Jerks at 90%
Run 400m
Use remaining time to shoot for a 1 rep max

Numbers are based off of effort not 1RM. Once you hit 6 reps it should already start getting pretty spicy.

We haven’t ran or done clean and jerk all week, so I would really like some big numbers on these. You may share bars.

Strong:

Upper Body (Push Dominant) + Lower Body (Quad Dominant)
Part A stays similar week to week. Track the metrics for progression

A. Thrusters – Reps 6-5-4-3-2 (increasing weight each set to tough set of 2)
Note decrease in rep scheme from prior week. Increase weights slightly

B. Hang Squat Clean – Build to challenging set of 3 reps

C. EMOM x 6 min:
Hang Squat Clean x 3 reps @ 80-85% of part B top weight
D. Superset Movements x 3 sets each:
For Push-ups, to INCREASE difficulty, elevate feet or add a weight on your back. To DECREASE difficulty, elevate hands onto a bench, box or barbell in a squat rack
Diamond or Narrow-Grip Push-ups x 12-20 Reps
Banded Tricep Pushdowns x 15-20 reps
https://www.youtube.com/watch?v=kq-fSyPL1m8
Rest 2-3 min

E. One Round:

20 DB Push Press
40 Cal Row
20 DB Snatch (alternate arms)

Sweat:

 

 

Categories: WOD

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