CrossFit & Strong WODs Mon Nov 4th 2019

Controlled articulations rotations! Improve mobility and control of upper body joints. Create a repeatable warm up tailored to you. Lower body coming next (December).
New class ALERT!


A.) 2 Front Squat + 2 Jerk Complex
17min. to work up to a heavy complex of:
2 Front Squats + 2 Push or Split Jerks (Out of the rack)
*The entire complex is 1 rep
*Do as many sets as time allows for
*Rest 90sec between sets

B.) 17min. to get as far as possible…
5 Rounds:
10 Thrusters 95/65lb.
15 Pull-Ups
30 Double Unders

immediatley into;

AMRAP in remaining time…
10 Front Rack Lunges 95/65lbs.
15 American KB Swings 70/53
30 Double Unders
*Score is just rounds and reps completed on the second part. Gotta get there to put up a score 🙂


Cool Down:

Walk 200m then:

Couch stretch, use an ab mat under your knee and the wall. Back knee as close to the wall as possible and keep a tight core.
2 min each side


All movements will be completed for 3 sets of 12-20 reps (unless noted otherwise)
The goal is to start at the top of the rep range with at least 5 reps “in reserve” (shy of failure)
Then let the reps decrease each set to ensure that you stay at “easy” effort level

A. Incline DB Bench Press

B. Neutral-Grip DB Seal Rows

C. Chest-Supported DB UPRIGHT Rows

D. EZ or Barbell Preacher Curls

E. 2 Rounds:
90 seconds Row @ 75% effort
Rest 30s transition
90 seconds of “Two Pushup Burpee Box Jumps”
Rest 30s transition
Renegade Rows x 30 reps (alternating 5 per arm)
Rest 30s transition
Dips OR Bench Dips x 8-15 reps unbroken
Rest 3 min then complete second round

Categories: WOD

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