CrossFit & Strong Mon Dec 9th 2019

White elephant gift exchange, coaches trivia, delicious catered food, the most beautiful photo booth you’ve ever seen and the most fun people! Be there!
New meal prep company on the block! Use code CrossFitPB to get 15% off! Click the photo to check out their site.

A.) 20 Rep Breathing Back Squat (Week 4 of 20 Rep MAX )
You guys should know the deal. (read my description 3 weeks ago if need more info)

Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week. If you failed, try the same weight or lighter. You only get 1 shot at this. The muscle soreness should be getting better from week 1. Dig Deep!! Proud of everyones number so far!

B.) 15min. AMRAP:
10/8 Cal Row or Bike or 100m Sprint
10 Toes-To-Bar
2 Squat Cleans at 50% of 1RM

*Every 2 Rounds add 5% to the bar.
*So it goes like this:
– Round 1 and 2 is 50%
– Round 3 and 4 is 55%
– Round 5 and 6 is 60%… and so on…
*Scaled is 135/95 the entire time.

Cool Down:

Walk 200m then:

2 min each side
2 min each side


Monday 12/9 – Upper Body
Part A and B repeat each week. Track these metrics for progress

A. DB Floor Press
3 sets of 9 reps
*Increase weight from 3×12 last week

B. Alternate Movements:
3 sets of 10 reps for each movement
*Increase weight from 3×12 last week
Barbell Seal Rows
Rest 1-2 min
Seated DB Overhead Press
Rest 1-2 min

C. 3 Rounds:
First round lighter, then final 2 rounds with heavier loading
10-12 Reps DB Incline Bench
Superset 5-6 Reps Pull-ups (weighted as feasible)
Rest 1-2 min
10-12 Reps Barbell Curl
Superset 5-6 Reps Dips (weighted as feasible)
Rest 1-2 min

Those that cannot perform 5-6 Pull-ups/Dips without assistance should use bands or other scaling variation to produce fatigue in slightly higher rep range (7-10 range)
Rack Pull-ups
Band-Assisted Pull-ups

D. AMRAP 90 sec (Rest 2 min) x 3 sets:
10 DB Lateral Raises @ 20X0 tempo (set length = 20 seconds)
8 Burpees Lateral Over Rower
Max Distance Row


Categories: WOD