CrossFit, Strong & Sweat WODs Mon June 24th 2019

July 10th Join us for our clinic of the month with PT Dr Jereme to tell your lower back pain to SUCK IT! (Part 1) click the photo to register!
Click on the photo to register your team! All 3 workouts are SO MUCH FUN!



A.) Back Squat (Week 2 of 4) Superset

Complete a few warm up sets, and then:

70% x 3
80% x 3
90% x max reps

*Try a little more than last week

10 Barbell Box Step-Ups 20″
*Left + Right = 2 steps
*Shoot for 75/55lb bar or more
*Be sure to stand all the way up before bringing your other foot on the box.

*Come down slowly and under control.
*Concentrate on your glutes and hamstrings.

B.) Every 3min. x 5 Rounds:
15/12 Cal Row or Bike or 200m Run
15 Wall Balls 20/14
Max American KB Swings 53/35lb.

ADV 70/53lb


Monday – 6/24
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 Deadlift – 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. 3 Sets, increasing weight, to find a challenging load for complex:
1 Hang Power Clean
1 Hang Squat Clean
2 Lunges (one per leg)
2 Front Squats

D. Weighted Hip Extensions – 2 x 12-15 reps

E. Weighted Plank Hold x 60-50-40 seconds (increasing weight)
If you don’t have a partner to load plates on your back, then setup with a dip belt hanging between two benches


A.) 20 min AMRAP:
25 Burpees
25 DB Push Press 50/35s
400m Run
25 Sumo Deadlift High Pull 95/65lb
75 Double UndersRest 5min.B.) 10min. to finish…
Russian Twists with 5lb. plate
Categories: WOD

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