CrossFit & Strong WODs Fri Aug 9th 2019

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A.) Strict Press (Week 3 of 4 )
Complete a few warm up sets, and then:

75% x 5
85% x 3
Try for a new 100%

*Remember! NO BENDING at the knee!!

B.) Every 3min. x 6 Rounds:
10 Jerks 115/75
10 Pull-Ups
10 Handstand Push-Ups
10 Sumo Deadlift High Pulls

ADV is adding 1 rep each round to each movement. So round 2 would be 11 of everything… Then 12… And so on…

NO QUITTING. Once you can not finish the 13 set for example, just go back to 10s immediately and finish.
Round 1 is easy, I’m aware… Just wait for it 😉



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. Deadlift
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
B. Back Squat – 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. Front-Rack Box Step-ups
6 sets of 6 reps PER LEG @ approx 12-14 RM weight
Complete all reps one leg, then switch
Setup box height so that your thigh is parallel to the ground when foot is planted on box
D. AMRAP 3 min (rest 2 min) x 2-3 sets:
4 Hang Squat Cleans (challenging but unbroken weight)
8 Burpee Box Jumps
2 Hang Squat Cleans (same weight)
250m Row (or Run 200m)
Max Reps of Devils Press in remaining time
Time Permitting:
Heavy Russian Twists with DB – 3 x 16-20 reps (8-10 per side)
Start each rep from a dead-stop
Categories: WOD