CrossFit, Strong & Sweat WOD Fri April 5th 2019

Get your BINGO squares completed before the end of the month!


A.) 12min. EMOM:
Odd Min.) 10 Toes-To-Bar
Even Min.) 2 Power Snatch (climbing)

immediately into;

12min. EMOM:
Odd Min.) 10 Toes-To-Bar
Even Min.) 2 Thrusters (climbing)

Rest 3min. before part B.

*Start at about 60% effort and climb a little each round. Thrusters are from the ground. You can NOT dip under the bar on the way up. Lock those knees out!
B.) Get as far as possible in 10min…
American KB Swings 53/35lb
Wall Climbs

Those wall climbs though… Gunna get spicy 🙂 Doubtful that anyone will finish, so don’t worry about that.


Lower Body
Part A stays similar week to week. Track the metrics for progression

A. Back Squats – Reps 9-7-5 (Increasing weight)
*Add slowly week to week to the top set of 5 reps

B. Alternate Movements as you build in weight:
Rest as needed between each

Barbell RDL – Build to tough set of 8-10 reps
Front-Rack Walking Lunge Steps – Build to tough set of 12 steps (6 per leg)

C. EMOM x 8 min (alternating):
Use approx 65% of top weight achieved in part B

Barbell RDL x 8-10 reps
Front-Rack Walking Lunges x 12 Steps (6 per leg)

D. 2-3 Rounds (depending on timing and fatigue)
*Each round quickly, then rest 3+ min between rounds to ensure maximal effort on each round

200m Farmers Carry (heavy)
10 Burpee Deadlifts (with one KB/DB from FC in each hand)
15 Goblet Squats (with one KB/DB from FC)
5 Broad Jumps (for max distance, reset each rep)


For time:
Three rounds of:
50 Russian KB Swings 53/35
25 Box Jumps 24/20
Three rounds of:
21 Wall balls 20/14
21 Pull-Ups
400m Single Arm Farmer Carry with (1) 70/53lb KB
800m Run
400m Single Arm Farmer Carry with (1) 70/53lb KB
1K Row

Advanced should use 70/53lb KB on part 1. Just saying… You may also add a 30/20lb Wall Ball if you really wanna spice it up.

Time CAP: 35min.

Categories: WOD