CrossFit, Strong, Sweat WODs Mon April 8th 2019


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

CrossFit:

A.) 20 rep Back Squat
You guys should know the deal. Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week. If you failed, try the same weight or lighter. You only get 1 shot at this. You should look like you’re about to vibrate off the floor about 14 reps in. Dig Deep!!

B.) 14min. AMRAP:
21 Wall Balls 20/14
15 Cal Row or Bike or 200m Run
9 Deadlifts 225/155

*Because it’s 20 rep day (and you might be dead right now) I will give you the option of doing this in a Team format. Just double the numbers to 42-30-18.

Strong:

Upper Body (Push Dominant + Core)
Parts A and B stay similar week to week. Track the metrics for progression

A. Bench Press – Reps 9-7-5 (Increasing weight)
*Add slowly week to week to the top set of 5 reps
B. One-Arm DB Overhead Press (note new rep scheme)
1 x 10-12 (light, warmup, per arm)
2 x 6-8 (heavier/challenging, per arm)
C. DB Incline Bench Press – Build to challenging set of 10 reps
Rest 2-3 min, then with the same weight as the 10-rep set, complete:
5 reps every 30 seconds for as long as possible unbroken (4-min cap)
D. EMOM x 12 min (alternating):
https://www.youtube.com/watch?v=xms3p_iIIBk
10-12 Reps DB Lateral Raises
6-12 Reps Dynamic Push-ups (see video demo)
10-12 Reps Lying DB Tricep Extensions
Rest 4 min
E. EMOM x 12 min (alternating):
10-12 Reps “Plate Raises” (from waist to overhead, strict)
6-12 Reps Ring Push-ups
12-15 Reps Bentover Rear-Delt Reverse Flies
(light, focus on retracting scapula at contraction)

Sweat:

A.) 10min. to finish…
5 Rounds:
100m Run
15 Burpees

B.) 10min. to finish…
5 Rounds:
10 Front Rack Lunges (95/65lb bar)
10 American KB Swings 70/53/35
10 Push-Ups

C.) 10min. to finish…
4 Rounds:
20 Alt. DB Snatches 45/30
10 Burpee Box Jumps 24/20″

*3min. Rest between sections
Categories: WOD

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.