CrossFit & Strong WODs Wed March 11th 2020



Deadlift (Week 3 of 4)

Complete a few warm up sets, and then:


75% x 5

85% x 3

95% x Max reps


*There is no true max out on this cycle and please do not try to. You should however, be shooting for a new 2-3 rep max in that 95% set. Big breathe, HOLD it, and keep that back tight and upright. NO “shitting dogs” allowed on the floor.


Metcon (Time)

18min. to finish…


Front Rack Lunges 75/55

American KB Swings 53/35

12 Kipping Pull Ups

Left + Right = 2 reps on the lunges


Cool Down:

Walk 200m




Wednesday 3/11 – Upper Body

Part A and B repeat each week. Track these metrics for progress


A. DB Floor Press

3 sets of 12 reps

*Increase from 3×15 last week


B. Alternate Movements:

3 sets of 12 reps for each movement

*Increase from 3×15 last week


Barbell Seal Rows

Rest 1-2 min

Seated DB Overhead Press

Rest 1-2 min


C. Leaning DB Lateral Raise

3 sets of 12-15 per arm

Keep weights moderate without any momentum, and try to rest only while opposite arm is working


D. 2 Rounds For Quality:


Row 30/20 Cals (male/female)

15 Incline DB Bench Press @ 21X1 (1-sec pause at bottom)

15 Ring Rows (elevate feet and/or wear weight vest as feasible)

10 Incline DB Bench Press @ 21X1 (same weight)

10 Ring Rows (same difficulty as first set)

Rest 3 min between rounds


D. 2 Rounds For Quality:


Bike 30/20 Cals (male/female)

15 Lying DB Tricep Extensions

15 Standing DB Curls

10 Lying DB Tricep Extensions (same weight)

10 Standing DB Curls (same weight)

Rest 3 min between round

Categories: WOD