CrossFit & Strong WODs Wed Feb 5th 2020

Seminars with Dr Shu are back in action, the first one of 2020 will be all about rowing! Don’t miss it!



20min. EMOM:
Min. 1) 6 Front Squats (climbing)
Min. 2) 10 Incline DB Bench Press
Min. 3) Max Pull Choice
Min. 4) Rest

*Pull Choices:
1.) Kipping Pull-Ups
2.) Strict Pull-Ups
3.) Weighted Strict Pull-Ups
4.) Muscle Ups

Front Squat Weight: Shoot for something you can do unbroken, but is still challenging.

*Incline DB Bench Press: Use a stack of plates, to raise 1 side of the bench, 30 degrees is ideal height. All reps should be unbroken as well so for some that’s 70s and others that’s 50s. Choose what works for you.
*Pull-Ups: You may only choose 1 option. No going back and forth.

B.) 12min. AMRAP:
10/7 Cal Row or Bike or Run to Bus-stop
10 Hang DB Snatch 50/35
10 Hand Release Push-Ups
* Go up 1 rep each round. So round 2 is 11 of all that. Round 3 is 12… And so on…
*If you’re running first 4 min go to bus stop, 4-8min run 200m, 8-12min run 300m.
*The DB Snatch is 10 total 5 each arm.

Cool Down:

2 min easy cardio

Spend 1-2 min here too
1 min each side



Wednesday 2/5 – Conditioning
A. 5 Rounds:
Run 200m
8 Burpee Suitcase KB Deadlift
4 High Box Jumps (step down)
8 Shuttle Runs (30 ft each way)
8 Burpee Suitcase Deadlift
4 High Box Jumps (step down)

Rest as needed

B. One Round:
Run 800m
40 KBS (overhead)
Row 1000m (CrossFit may be using all the rowers so you can sub in 50 Burpees)
40 KBS (overhead)

Categories: WOD

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