CrossFit, Strong, Sweat WODs Mon April 15th 2019


A.) Back Squat (20rep Week 3)

You guys should know the deal. (read my description 2 weeks ago if need more info)

Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week. If you failed, try the same weight or lighter. You only get 1 shot at this. The muscle soreness should be getting better from since week 1. Dig Deep!!

B.) 15min. AMRAP:
30 Double Unders
15 Wall Balls 20/14
30 Double Unders
15 Pull-Ups

It’s always hard to program after the 20 rep but this seemed perfect to me. ADV is 4/3 Muscle Ups instead  of pull ups.


Monday 4/15 – Upper Body (Full Upper, Pull Dominant)

Part A stays similar week to week. Track the metrics for progression

A. Alternate movements x 4 sets each:

Final week of current rep scheme for part A

One-Arm DB Rows (knee on bench) x 15 Reps (lighter) then 3 x 8-10 (heavier)

Rest 2-3 min after both arms

Dips x Reps 8-6-4 (increasing difficulty) + 1 x MAX REPS with BW

Rest 2-3 min

B. Strict Pull-ups (weighted as feasible)

If unweighted, focus on trying to increase difficulty each time the reps decrease

6 reps EMOM x 3 min

Rest 2 min, then increase difficulty

4 reps EMOM x 3 min

Rest 2 min, then increase difficulty

2 reps EMOM x 3 min

C. Superset x 3 sets each:

8-10 Reps Hang High Pulls @ 65-70% of clean max

12-15 Reps DB Lateral Raises

Rest 2-3 min

D. 15 Minutes of QUALITY MOVEMENT and UNBROKEN Sets/Reps:

Perform the DB Movements with CONTROLLED TEMPO throughout all reps

5 Rounds of:

5 DB Hammer Curls

5 Push-ups on DB Handles

5 DB Thrusters

After each “5 Rounds” Assault Bike 25/20 Calories (male/female)

Then begin next “5 Round” Sequence of DB Movements


A.) “Bull-ish”

2 Rounds For Time:
200 Double Unders or Singles
50 Wall Balls (30/20lb.)
50 Toes-To-Bar
1 Mile Run

*This is a classic CrossFit Hero WOD that has been slightly modified.

*Time CAP: 35min.
*The Wall Ball is suppose to be heavy because the original version is a 135/95lb Overhead Squat. We did those on Saturday, but if you chose to swap that movement out you can do them today! Use just the bar, 95/65lbs, or go full blown RX!
Categories: WOD