CrossFit & Strong WODs Wed March 11th 2020

 

CrossFit

Deadlift (Week 3 of 4)

Complete a few warm up sets, and then:

 

75% x 5

85% x 3

95% x Max reps

 

*There is no true max out on this cycle and please do not try to. You should however, be shooting for a new 2-3 rep max in that 95% set. Big breathe, HOLD it, and keep that back tight and upright. NO “shitting dogs” allowed on the floor.

 

Metcon (Time)

18min. to finish…

50-40-30-20-10

Front Rack Lunges 75/55

American KB Swings 53/35

12 Kipping Pull Ups

Left + Right = 2 reps on the lunges

 

Cool Down:

Walk 200m

 

 

Strong

Wednesday 3/11 – Upper Body

Part A and B repeat each week. Track these metrics for progress

 

A. DB Floor Press

3 sets of 12 reps

*Increase from 3×15 last week

 https://www.youtube.com/watch?v=W0iNx3mHbhY

 

B. Alternate Movements:

3 sets of 12 reps for each movement

*Increase from 3×15 last week

 

Barbell Seal Rows

 https://www.youtube.com/watch?v=kh54Q2qByz0

Rest 1-2 min

Seated DB Overhead Press

Rest 1-2 min

 

C. Leaning DB Lateral Raise

3 sets of 12-15 per arm

Keep weights moderate without any momentum, and try to rest only while opposite arm is working

 

D. 2 Rounds For Quality:

 

Row 30/20 Cals (male/female)

15 Incline DB Bench Press @ 21X1 (1-sec pause at bottom)

15 Ring Rows (elevate feet and/or wear weight vest as feasible)

10 Incline DB Bench Press @ 21X1 (same weight)

10 Ring Rows (same difficulty as first set)

Rest 3 min between rounds

 

D. 2 Rounds For Quality:

 

Bike 30/20 Cals (male/female)

15 Lying DB Tricep Extensions

15 Standing DB Curls

10 Lying DB Tricep Extensions (same weight)

10 Standing DB Curls (same weight)

Rest 3 min between round

Categories: WOD

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