CrossFit, Strong & Sweat WODs Mon. May 6th 2019


A.) 28min. EMOM:
Min. 1) 5 Push Press (climbing)
Min. 2) 12 Toes-To-Bar
Min. 3) 12/9 Cal Assault Bike or Row
Min. 4) Rest
*People can start on different movements so that everyone can bike or row (no running to sub, try to do the thing you are worse at)
*I suggest starting at 135/95lb on the push press and climbing a little each round OR pick something spicy right away and stick with it.

*Push Press is coming off the ground. NO JERKS!

15 TTB AND 15/12 Cals

B.) Extra Credit:
100 DB Russian Twist with 50/35lb
*You can only work Tabata Style. 20sec. to work x 10sec. of rest until you’re done. Left + Right = 1rep


Monday 5/6 – Upper Body (Push Dominant) + Lower Body (Quad Dominant)
Part A USUALLY stays similar week to week.
***No Thrusters for “strength work” this week. Thrusters will be added later in the session
A. Build slowly to challenging weight for Complex:
1 Hang Clean High Pull
1 Hang Power Clean
1 Hang Squat Clean
2 Front Squats
B. Push Press – 5 x 3 (increasing weight)
Mostly as a warm-up for the shoulder girdle in Part C. No need to try and hit a 3-rep MAX
C. AMRAP 2:30 min (Rest 2:30) x 4 sets:
Regarding weight selection for the “Squat Clean Thruster”, it should be something that is heavy enough for you to do all “singles” (drop from the top) but not so heavy that you can’t pick it right back up and go into the next rep immediately.
5 Squat Clean Thrusters buy-in
Then max rounds in remaining time of:
10 Dynamic or Clapping Push-ups (scale as needed)
15 Standard Situps OR 10 GHD Sit-ups (ADV)
D. Barbell Bench – 1 set of “max reps unbroken” with empty 45/33# Barbell (male/female)
Any pausing at the top or bottom of the rep ends the set. Constant movement throughout


4 Rounds:
Min. 1) 10 Burpee DB Snatch (right arm only)
Min. 2) 12 Toes-To-Bar
Min. 3) 10 Burpee DB Snatch (left arm only)
Min. 4) 150m Run
Min. 5) Rest

Rest 3min. (Including the 1min)

4 Rounds:
Min. 1) Max Russian KB Swings 70/53
Min. 2) Max Sit-Ups (feet anchored)
Min. 3) 1min. Plank

45/30lb. for the Burpee snatch: Complete a burpee with just 1 DB, as you pop up, swing the DB into your hips and hang snatch overhead.


Categories: WOD

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