CrossFit, Strong & Sweat WOD Wed Aug 28th 2019

Click the photo to register your team! Taco party after don’t miss it!
Special edition Workshop coming at cha from Dr Jereme. All the mobility, strength and speed drills to improve your Clean.


B.) Quick and Dirty Today…

2 Rounds:
4min. EMOM:
15/12 Cal Row or Bike or 200m Run
immediately into;
4min. EMOM:
10 Hang Power Cleans 135/95
immediately into;
4min. EMOM:
10 Toes-To-Bar
4min. EMOM:
immediately into;
10 Deadlifts 225/155

This is 32min. straight. Stay at each station for 4min., then move to the next piece. Feel free to start staggered and share bars with a partner.
ADV options: (pick 1 or more)
– 255/165 Deadlifts
– 20/15 Cals or 300m run
– 15 TTB



Wednesday 8/28
Lower Body Strength
Part A and B repeat week to week. Track these metrics.DELOAD WEEK OVER, back to normal training***Note that Part A and B will alternate each week. First week, Back Squat in Part A and Deadlift second. The next week, Deadlift in Part A and Back Squat second.

A. Back Squat
Build to ONE challenging set of 5 reps following below protocol
Example assuming top Squat set is 315 x 5
135 x 10, 205 x 6, 255 x 3, 285 x 2, Then 315 x 5
B. Deadlift – 5 sets of 3 reps (increasing)
The goal is for the FINAL set of 3 reps to be the “5-rep weight” you intend to use for Part A in the FOLLOWING week
C. 1&1/4 Front-Squat “Clusters”
1 “Cluster” = THREE “single” reps completed as:
1 rep (rest 10 sec) 1 rep (rest 10 sec) 1 rep
For the “rest 10 sec” portion, rack bar, step back, take a quick breath, then unrack and squat.
Complete this 1.1.1 portion for 4 sets, starting light and increasing to one really tough set. Focus on EXPLOSIVENESS out of the bottom and the timing of the “turnaround” from the quarter squat into the bounce and change of direction back up. Rest as needed after each cluster
D. Broad Jumps – 4 sets of 3 reps
Each 3-rep set is meant that each jump is “max distance” (all-out effort)
Stop, pause, reset between each jump
Rest at least 1 min after each 3 reps
E. AMRAP 90 sec (Rest 90 sec) x 2 sets:
10 DB Front Squat (one on each shoulder) @ 20X0 tempo
12 Russian KBS
Max Reps Burpee Toes to Bar in remaining time



A.) Go over KBS and box jump technique

3 Rounds:
1min. of max reps: Plate Overhead Lunges L1 no weight L2 Light weight or PVC OH, L3 45/25lb.
1min. of max reps: Box Jumps L1 low box L2 20″ L3 24’’
1min. of max reps: Russian KB Swings L1 pink/green L2 Yellow/pink L3 blue/yellow or 70/53lb
1min. of max reps: Floor Glute Bridges with a DB
1min. of max reps: DB Box Step Overs 20″ *always go off box backwards or sideways never forward!
1min. of max reps: Shuttle Runs
1min. REST

Categories: WOD