CrossFit Strong & Sweat WODs Fri May 10th 2019


CrossFit:

4min. AMRAP:
8 Push Press 95/65
8 SDHPs
4min. AMRAP:
Max Cals on the Assault Bike4min. AMRAP:
American KB Swings 70/53

4min. AMRAP:
Max Cals on the Rower

4min. AMRAP:
8 Push Press 95/65
8 SDHPs

4min. AMRAP:
Max Double Unders

**2min. Rest After Each Section **

ADV 115/75
*Use groups of 3 and start each group on a different part so everyone gets to bike and row
Optional Extra Credit:
3-4 Sets:
10-15 Lateral DB Raises
immediately into;
10-15 Front DB Raises
immediately into;
10-15 Bent Over DB Flies
Rest 1min.

Strong:

Lower Body
Part A stays similar week to week. Track the metrics for progression
A. Back Squats – Reps 9-7-5 (Increasing weight)
B. Front-Rack Front-Foot Elevated Split Squats
Work quickly to heavy set of 10 reps PER LEG (prep for Part C)
C. EMOM x 8 min – Front-Rack Front-Foot Elevated Split Squats
Use the SAME WEIGHT achieved in part B for 10 reps
Min 1 – 6 reps RIGHT
Min 2 – 6 reps LEFT
Etc…
D. Single-Leg Landmine RDL (see video demo)
*Don’t wedge the bar in the wall, use 2 plates pushed together or put the end of the bar into the hole of a 45# plate.
https://www.youtube.com/watch?v=hgMo0AZFNXE
Reps 15-12-9 (increasing, PER LEG)
E. Two Rounds for UNBROKEN and QUALITY movement:
16 Walking Lunges (DB’s held at sides)
Run 200m
12 DB Thrusters
Run 200m

Sweat:

(0-10min….)
10 Rounds:
7 Front Squats 95/65
7 Toes-To-Bar

(11-21min…)
8 Rounds:
8 SDHP’s 96/65
7 Burpees

(22-32min.)
6 Rounds:
10 Burpees
10 Air Squats
10 American KB Swings 53/35lb.

(33-36min.)
Max Russian Twists with a 5lb plate

Categories: WOD

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