CrossFit & Strong WODs Fri March 6th 2020


A.) Shoulder Superset (Week 2 of 4)
Strict Press
Complete a few warm up sets, and then:
70% x 3
80% x 3
90% x max reps
**SUPERSET with/
12-15 reps of DB lateral or front raises.
Rest 90sec. Repeat.
B.) 15min. AMRAP:
2 Devil Press, 50/35s (Round 1)
1 Round of “Friday”
4 Devil Press, 50/35s (Round 2)
1 Round of “Friday”
6 Devil Press, 50/35s  (Round 3)
1 Round of “Friday”
…continue to add 2 Devil Press after every round of “Friday”

“Friday” is 7 Pull-Ups + 10 Wall Balls 20/14lb.
“Friday” ADV – 3 Muscle Ups + 10 Wall Balls

Cool Down:

2 min easy cardio

At least 1 min each side


Friday 3/6 – Conditioning
A. Knee Jump + Triple Broad Jump
After a thorough SPRINTER-style dynamic warmup, Complete:
5 attempts at MAX DISTANCE (rest as needed between attempts)
To SCALE the knee-jump, perform a TUCK JUMP, or a Jumping Air Squat followed by the TRIPLE JUMP

B. 2 Rounds:
Each round QUICKLY with 5 min rest between rounds
200m Farmer’s Carry (DB/KB in each hand)
5 High Box Jumps (step down)
10 Burpee Deadlifts (Push-up on handles + Deadlift)
15 Goblet Squats (with one DB/KB from FC)
10 Ring Plank Sprawls (scale on knees or by elevating rings)
5 Burpee Toes to Bar
200 ft Walking Lunge (no weight) (200 ft = approx 60-70 steps, 30-35 per leg)
Rest 5 min between rounds

C. Walk slow recovery as desired for 10-20 minutes

Categories: WOD