CrossFit & Strong WODs Wed Feb 18th 2020

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Partner Workout! Only 1 person works at a time.

9min. AMRAP:
20 OH Walking Lunges with 55/35lb. Plate
20 TTB

ADV is 65/45lb. (So you would have to hold a 55 and and a 10 together for men)
For Time:
“1 Mile Relay”  in 200m intervals (8x200m)
* Run HARD and tag your partner!
*If your bar is not setup before part 3 starts, then start getting it ready immediately after you’re done.
For Time: (15min. CAP)
Front Squats 135/95
Burpees Over The Bar
ADV is 155/105

Cool Down:

2 min easy cardio

Stretch at least 30 sec each one.



Wednesday 2/19 – Upper Body

A. DB Floor Press
2 sets of 10-12 reps @ 90% of weight for 15 reps

B. Alternate Movements:
2 sets of 10-12 reps @ 90% of weight for 15 reps for each movement
Barbell Seal Rows
Rest 1-2 min
Seated DB Overhead Press
Rest 1-2 min

C. EMOM x 12 min (alternating):
For all movements, choose a weight/difficulty that allows 5+ reps in reserve
Incline DB Bench Press x 7-9 Reps
Strict Pull-ups OR Rack Pull-ups OR Band-Assisted Pull-ups x 4-8 Reps (videos below)
Face-Down Incline Rear Delt Flies x 12-15 Reps
Rack Pull-ups
Rack Pull-ups (foot assisted)
Band-Assisted Pull-ups

D. Alternate Movements x 2 sets each:
Standing DB Curls x 10-12 Reps @ weight for 15+ reps
Rest 30-60 sec
Banded Pushdowns x 12-15 Reps @ resistance for 20 reps
Rest 30-60 sec

Categories: WOD