CrossFit & Strong WODs Wed Jan 29th 2020

Seminars with Dr Shu are back in action, the first one of 2020 will be all about rowing! Don’t miss it!



A.) 15min. EMOM:
Min. 1) 5 Bench Press (climbing)
Min. 2) 5 Deadlifts @50% of MAX
Min. 3) Rest 1min.

*Score is your heaviest bench
*Use your max from last week for your 50%.
B.) 15min. AMRAP:
15/12 Cal Row or Bike or 200m Run
15 Push-Ups
10 DB Box Step-Ups (24/20″)

On the box step-ups:
– Left + Right = 2 reps
– Just need (1) 50/35lb. DB
– Hold anyway you like

Cool Down:

2 min easy cardio then

2 min each side
2 min each side



Wednesday 1/29 – Upper Body
Part A and B repeat each week. Track these metrics for progress

A. DB Floor Press
3 sets of 9 reps
*Increase from 3×12 last week

B. Alternate Movements:
3 sets of 10 reps for each movement
*Increase from 3×12 last week
Barbell Seal Rows
Rest 1-2 min
Seated DB Overhead Press
Rest 1-2 min

C. Alternate Supersets x 3 Rounds:
First round slightly less effort (lower weight) and last 2 rounds heavier/harder
Barbell Hang Muscle Snatch x 8-10 Reps
Superset DB Lateral Raise x 10-12 Reps
Rest 2 min then proceed to Dips Superset
Dips OR Bench Dips x 8-15 Reps (***see note below)
Superset Banded Pushdowns x 12-20 Reps
Rest 2 min then return to Shoulders Superset
***Use Bench Dips if you cannot perform at least 8 QUALITY reps on each Dip set. You could also opt to use assistance (via band or assisted machine) to perform Dips if desired

D. AMRAP 2 min (Rest 2 min) x 2 sets:
12 Burpee Pull-ups
Max Reps Hang DB Power Cleans

Categories: WOD