CrossFit, Strong & Sweat WOD Friday April 12th 2019


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



A.) 20min. running clock…
Run 400m
10 Power Clean and Jerks at 50%
Run 400m
8 Power Clean and Jerks at 60%
Run 400m
6 Power Clean and Jerks at 70%
Run 400m
4 Power Clean and Jerks at 80%
Run 400m
2 Power Clean and Jerks at 90%
Run 400m
Use remaining time to shoot for a 1 rep max

Numbers are based off of effort not 1RM. Once you hit 6 reps it should already start getting pretty spicy.

We haven’t ran or done clean and jerk all week, so I would really like some big numbers on these. You may share bars.

Not feeling it today? Do 10 Every round with a light weight and just work on form.

B.) 4 Sets:
10 Barbell Sit-Ups
15 Barbell Reverse Sit-Ups
20 Russian Twists with 35/25lb DB
Rest 30sec. Between Rounds

C.) Optional with a partner:
Weighted Planks
3sets of 1min. on 1min. off


Upper Body (Push Dominant) + Lower Body (Quad Dominant)
Part A stays similar week to week. Track the metrics for progression

A. Thrusters – Reps 6-5-4-3-2 (increasing weight each set to tough set of 2)
Note decrease in rep scheme from prior week. Increase weights slightly

B. Hang Squat Clean – Build to challenging set of 3 reps

C. EMOM x 6 min:
Hang Squat Clean x 3 reps @ 80-85% of part B top weight
D. Superset Movements x 3 sets each:
For Push-ups, to INCREASE difficulty, elevate feet or add a weight on your back. To DECREASE difficulty, elevate hands onto a bench, box or barbell in a squat rack
Diamond or Narrow-Grip Push-ups x 12-20 Reps
Banded Tricep Pushdowns x 15-20 reps
Rest 2-3 min

E. One Round:

20 DB Push Press
40 Cal Row
20 DB Snatch (alternate arms)




Every 10min. x 3 Rounds:
400m Row
30 DB Burpee Hang Power Clean and Press 45/30s
400m Run
30 Toes-To-Bar

Gotta pace a little so you can hang on. If you need to scale anything, change the 30 reps to 20.

Shoot for a fast finish time and earn that rest break.

For the DB Burpee Hang Power Clean and Press, you’re going to need (2) DBs. As you stand up from the burpees, do the hang clean on the sides of your body and bring them to shoulder… Now press, don’t jerk them!

Advanced can go 50/35s

B.) Arm Cash Out!

3 Rounds:
1min. of DB Bicep Curls
immediately into;
1min. of DB Tricep Skull Crushers
1min. REST

Categories: WOD