CrossFit, Strong & Sweat WODs Mon July 1st 2019

Click on the photo to register your team! All 3 workouts are SO MUCH FUN! Registration closes July 8th!
July 10th Join us for our clinic of the month with PT Dr Jereme to tell your lower back pain to SUCK IT! (Part 1) click the photo to register!


A.) Back Squat (Week 3 of 4)

Complete a few warm up sets, and then:

75% x 5
85% x 3
1 to 2 attempts at a new 1RM!

In between sets, do 10-15 HEAVY russian kettlebell swings to warm up that posterior chain  and get you primed for that 1 rep max. This helps some people a lot.

B.) For Time:
33 Thrusters (95/65 lbs)
33 Sumo Deadlift High-Pulls (95/65 lbs)
33 Overhead Squats (95/65 lbs)
33 Push Jerks (95/65 lbs)
33 Front Squats (95/65 lbs)*3 Burpees at the top of each minute. Start with burpees also.
Time CAP: 18min.

Monday 7/1
Upper Body Strength
Parts A and B remain similar throughout the cycle. Track these metrics.
A. Alternate Movements
Rest as needed between sets of each to ensure loading and quality movement
As usual, remember to begin the cycle with weights that are about RPE 7 and leave room for improvement week to week
Bench Press
Ramp-up sets as needed, then 2 x 4-6 for work sets
Ring Pullups (scale as “Rack Pull-ups”)
Ramp-up sets as needed, then 2 x 4-6 for work sets
B. Strict BB OHP
Ramp-up sets as needed, then work sets of 3×3 @ the SAME WEIGHT
increase weight following week when you make all 3×3 with same loading
***Fractional plates will be key to continue progress.
C. Pendlay Rows – Build in weight, then complete 3 x 5 at same loading
Goal for approximately 40-50% of your deadlift max
D. Alternate Movements, resting as needed between build-up sets and works sets
Weighted Dips – 3 x 6 work sets
Barbell Curls – 3 x 6 work sets
(slight momentum ok to allow for additional loading)
A.) 10min. EMOM (Both in same min)
8 Burpees
8 KB or DB Front Squats 45/30sRest 3 min.

B.) 10min. EMOM (Both in same min)
8 Alt DB Snatch 45/30
8 Wall balls (20/14)

Rest 3 min.

C.) 12min. AMRAP
100m Single Arm KB Farmer Carry 70/53lb.
15 Toes to Bar

*add or subtract a rep or two on the EMOMS so that it’s doable or challenging enough for you!
**switch arms after 50m. Go Overhead if you’re feeling it!
Categories: WOD

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