CrossFit, Strong & Sweat WODs Wed July 10th 2019

Join us tonight 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!


A.) Deadlift (Recovery week 4 of 4)
Every 4min. x 4 Rounds:
25/18cal Assault Bike or Row or 300m Run
5 Deadlifts at % of 1RMRound 1: 40%
Round 2: 50%
Round 3: 50%
Round 4: 60%PLEASE do not go above these percentages as it is the recovery week. The cardio should be the hard part today.

B.) For Time:
100 Front Rack Lunges 95/65
* 5 Wall Balls at the top of each minute until finished. Starting with Wall Balls (20/14lb. ball)ADV is
50 reps at 95/65
50 reps at 115/75

I know you want to go fast , but please don’t hit your knee on the ground too hard. Be cautious! Step back or forward is fine. Left + Right = 2 reps


Wednesday 7/10
Upper Body Strength
Parts A and B remain similar throughout the cycle. Track these metrics.

A. Alternate Movements
-Rest as needed between sets of each to ensure loading and quality movement
-As usual, remember to begin the cycle with weights that are about RPE 7 and leave room for improvement week to week

Bench Press
Ramp-up sets as needed, then 2 x 4-6 for work sets
Ring Pullups (scale as “Rack Pull-ups”)
Ramp-up sets as needed, then 2 x 4-6 for work sets

B. Strict BB OHP
Ramp-up sets as needed, then work sets of 3×3 @ the SAME WEIGHT
increase weight following week when you make all 3×3 with same loading
***Fractional plates will be key to continue progress.

C. 3 Rounds:
Rest as needed between each movement to optimize load and quality of movement
10-12 Reps Heavy Barbell Row (slight momentum)
10-12 Reps DB Push Press
10-12 Reps Hang DB Power Clean
6-8 Reps Dips (weighted as feasible)

D. AMRAP 4 min to Climb as High as Possible (SPRINT):
Reps 2-4-6-8-10 etc….
Hang Power Snatch
Burpee Pull-ups (ADV Bar Muscle-ups)


A.) (0-8 min)
20 Push Press 35/20s
20 Shuttle Sprints
(10-18 min)
15 Pull-ups
15 Burpees
(20-28 min)
10 Push Press 50/30s
10 Shuttle Sprints
(30-35 min)
Max Burpee pull-ups

*Notice that the Push Press goes up in weight on the 2nd part.
Categories: WOD

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