CrossFit & Strong WODs Fri Feb 28th 2020

These are the official parking rules and you may be towed if you ignore them.


A.) Strict Press Superset (Week 1 of 4)
Complete a few warm up sets, and then:
65% x 5
75% x 5
85% x max reps
*DO NOT bend your knees AT ANY point.
**SUPERSET with/
12-15 reps of DB lateral or front raises. Only pick 1.
Rest 90sec. Repeat. The raises will fatigue you a little, but you should be ok by the time you finish your rest.
B.) 8 Rounds For Time:
8 Cal Row or Bike or 100m Run
8 Box Jumps 30/24″
8 Burpees
8 Alt. DB Snatch 70/50

Cool Down:

Walk 200m


Friday 2/28 – Upper Body
Part A and B repeat each week. Track these metrics for progress

A. DB Floor Press
3 sets of 15 reps
* Try to exceed 3×15 from 5 weeks prior

B. Alternate Movements:
3 sets of 15 reps for each movement
* Try to exceed 3×15 from 5 weeks prior
Barbell Seal Rows
Rest 1-2 min
Seated DB Overhead Press
Rest 1-2 min

C. Superset Movements x 3 sets each:
Bent-Arm DB Lateral Raises x 12-15 Reps
Rack Pull-ups x 6-12 Reps (note below)
Rest 2-3 min
***For Rack Pull-ups, the movement can be made EASIER by decreasing the height of the foot elevation. The movement can be scaled further by keeping feet planted on the ground

D. 4 Rounds for QUALITY and UNBROKEN SETS of each Movement
8-10 Reps Incline DB Bench Press
16-20 Reps Hang DB Muscle Snatch (switch arms at halfway)
8-10 Reps Standing EZ or Barbell Curls
8-10 Reps Lying EZ or Barbell Tricep Extensions

***The goal is to use the same DB weight for the Hang Snatch as for the Bench Press and use the same EZ or BB weight for the two different arm movements. Remember to complete each set UNBROKEN with CONTROLLED TEMPO


Categories: WOD