CrossFit & Strong Fri Jan 31st 2020

Click the photo to REGISTER! Seminars with Dr Shu are back in action, the first one of 2020 will be all about rowing! Don’t miss it!
Again this week! Sorry for the late notice!



A.) Snatch 
Same as last week, BUT pick one you didn’t do last week!
18min. Window… Options:
1.) Slowly build to a 1RM
2.) Work on technique and hit sets of 3 at a time
3.) Complete a 3 position snatch and slowly build in weight each set (Best for beginners or anyway who has a sticky point in their snatch)
4.) 3 Rep “Touch and Go” MAX

*Shoot for 90 seconds between sets and just get as many sets in as you can in that 18min. window. Form is key today.

*If you don’t know which # to choose, ask a coach and they will recommend based on your skill level.

B.) For Time
800 meter Run
40 Push Jerks (115/75lbs.)
20 Burpees
400 meters Run
30 Push Jerks (115/75lbs.)
15 Burpees
200 meters Run
20 Push Jerks (115/75lbs.)
10 Burpees

Time Cap: 18 minutes

ADV 135/95lbs.

Cool Down:

2 min easy cardio then

At least 1 min each side.
1 min each side



Friday 1/31 – Lower (Ham/Glute Dom) and Core
Part A and B repeat each week. Track these metrics for progress

A. “Stop” Deadlift (means brief stop/pause on ground versus “touch n go” reps)
3 sets of 5 reps
*Increase from 3×7 last week

B. Barbell Hip Thrusts
3 sets of 9 reps
*Increase from 3×12 last week

C. Back-Rack Reverse Lunges
Build quickly to a set of 12 reps, alternating legs (with a weight you could do for 16-20 reps)

D. Alternate Movements x 2 Rounds:
10-12 Reps Back-Rack Reverse Lunges (same weight as Part C)
Rest 30-60 sec
12-15 Reps Weighted Hip Extensions
Rest 30-60 sec
Hamstring Curls on Rower x tough # of reps
***If less than 8 reps on rower, perform Banded Hamstring Curls
Rest 2-3 min

E. One Round:
Focus more on QUALITY of reps than performing “for time”
10 Barbell Ab Rollouts
20 Star-Jump Squats
30 Hanging Oblique Knee Raises
40 Jumping Air Squats
50 Reverse Crunches
60 Skater Plyos
70-sec Accumulated time Plank Hold (ADV on Rings)

Categories: WOD