CrossFit, Strong & Sweat WODs Fri July 12th 2019

What say works best for you? Let us know by clicking the photo!



A.) Push Press (Recovery week 4 of 4)
A few warm-up sets and then;
5 x 40%
5 x 50%
5 x 60%*In between each set complete 30 Russian Twists with a 45/30lb DB (Left + Right = 1)
B.) EMOM x 8min. (Both in the same minute)
8/6 Cal Row or 7/5 Cal Bike or 50m Sprint
8 Alt. DB snatches 50/35
Rest 2min.
EMOM x 8min. (Both in the same minute)
8/6 Cal Row or 7/5 Cal Bike or 50m Sprint
7 Power Cleans 105/75

*Don’t do the same cardio twice!

I’m really excited to see scores on this one! Score is out of 16 possible rounds. We did this one about a year ago with some different RX+ numbers that everyone tried and wound up dying on lol. Let’s just all try and finish RX this time. Stay close to your station and have fast transitions.
*If you’re not making the reps CUT THEM DOWN! You should have 20 sec rest each time if you are MOVING!


Friday 7/12
Lower Body Strength
Part A and B repeat week to week. Track these metrics.
***Note that Part A and B will alternate each week. First week, Back Squat in Part A and Deadlift second. The next week, Deadlift in Part A and Back Squat second.

A. Back Squat
Build to ONE challenging set of 5 reps following below protocol
Example assuming top Squat set is 315 x 5
135 x 10, 205 x 6, 255 x 3, 285 x 2, Then 315 x 5
***BEGIN cycle at about 85-90% of projected 5-RM

B. Stop Deaadlift – 5 sets of 3 reps (increasing)
The goal is for the FINAL set of 3 reps to be the “5-rep weight” you intend to use for Part A in the FOLLOWING week

C. 5 Sets, increasing weight each set to challenging set of Complex:
2 Hang Clean Pul
2 Hang Squat Cleans
2 Front Squats (with 2 sec pause at bottom of each rep)

D. DB Walking Lunges (Heavy DB in each hand)
1 x 16 (light, warmup, 8 per leg)
3 x 16 (8 per leg, alternating legs)
All three work sets at same heavy weight
Heavy Russian Twists (DB) – 3 x 12-16 reps (6-8 per side)
Superset the FINAL SET ONLY with max reps unbroken
Ring or TRX Plank Sprawls (scale on knees to achieve 8+ quality reps)


12 min to finish…
5 Rounds:
10 DB Deadlifts 70/50s
15 Box Jumps 24/20″
100m run12 min to finish…
5 Rounds:
10 DB Bench 45/25s+
50 Double Unders
100m Run10 min clock…
10 Rounds of “Cindy”
*Every time a couch yells out “Snatches!” you must complete 3 DB Snatches on each arm. If you finish all 10 rounds of Cindy before the 10min. mark, you can stop.*3 min rest between each section

If you really want to makes that last section fun, you can make everyone do burpees or another penalty movement for every rep they didn’t get to finish the whole 10 rounds of Cindy 🙂

“Cindy” is:
5 Pull-Ups
10 Push-Ups
15 Air Squats


Categories: WOD

Previous Post:


Next Post: