CrossFit & Strong WODs Mon Aug 5th 2019

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

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

* In between sets, complete 15-20 HEAVY russian KB Swings. These will actually help your squat game today. Try something you may have never swung before 🙂

B.) 18min. EMOM:
Min. 1) 12/9 Cal Assault Bike or Row or 200m Run
Min. 2) 12 TTB
Min. 3) Squat Cleans (climbing)

*3 Squat Cleans for 2 Rounds
*2 Squat Cleans for 2 Rounds
*1 Squat Clean for 2 Rounds

*RX+ is 15/12 Cals and 15 TTB which I would really prefer everyone do, but I wanted the squat cleans to be the main focus today, so I lightened the #s. Try to get up to something really heavy! After those squats you should be feeling GOOD.

*Scaled option is to just keep it at 3 squat cleans the whole time and use something of medium to hard effort.


Monday 8/5
Lower Body Hypertrophy
No necessary specific metric-tracking for hypertrophy day

A. Superset x 3 sets (building in weight each set)
Complete both without setting bar down in between

12 Walking Lunges (front rack)
12 Front Squats
Rest 2-3 min

B. Superset x 2 sets:
GHR x 6-10 Reps OR Weighted Hip Extensions x 12-15 Reps
Hamstring Curls on Rower x “deep burn” with pause/squeeze at contraction

Rest 2-3 min

C. Back Squats
Work to challenging set of 12 reps @ 20X0 (no pause at top)
Then 2 x 10 @ the 12-rep weight @ 20X0

D. Barbell Hip Thrust
Work to challenging set of 12 reps @ 20X1 (1-sec pause at top)
Then 6 reps every 30 seconds for as long as possible unbroken (@ 12-rep weight)
(4-min cap)

E. One Round Sprint

5 Burpee Box Jumps
10 Hang KB Snatch (5 per arm)
5 Burpee Box Jumps
10 Cal Assault Bike
5 Burpee Box Jumps
10 Wall-Balls

Categories: WOD