Wed May 5th 2019 CrossFit, Strong & Sweat WODs

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35min. to finish…

Run 1 Mile

Immediately into;
5 Rounds:
10 Power Cleans 135/95
10 Bench Press 135/75

Row 2,000m

Immediately into;
5 Rounds:
10 Deadlifts 225/155
10 Bench Press 135/75

RX+ is…

185/100lb Bench and 185/135 Power Cleans for 5 reps each.


275/185 deadlifts and 185/100 bench for 5 reps again.

*For the Row/Run portion have half the class start on the run and half on the row so that people aren’t waiting for rowers forever.


Lower Body

A. Back Squats – Test 1-RM

B. Single Leg DB RDL (one DB in each hand)
Focus on sending the back leg STRAIGHT back creating horizontal alignment of hips
Reps 15-12-9 (increasing weight, PER LEG)
Rest 1-2 min between legs and between sets as needed to ensure quality movement

C. Superset Movements x 2 sets each:
Note that the 15-rep Squat weight should be plus or minus 35-40% of established Max Weight
Scale Pistol Squats by doing “Jumping Lunges”

Back Squats x 15 reps (no pause/rest during reps)
Pistol Squats (alternating legs) x AMRAP 45 seconds
Rest 2-3 min

D. One Round QUICKLY but with QUALITY

25 Heavy Russian KBS
20 Front-Rack Walking Lunges
15 Cal Assault Bike OR Run 400m
10 Burpee Box Step-ups (with DB’s, alternating legs)


10 min to finish…
Front Rack DB Step Ups 35/20s+
Double Unders

Rest 3min.

10 min to finish…
75 KB Squat Cleans 53/35lb.
*5 burpees every min on the min
**start with burpees

Rest 3min.

10 min amrap:
10 Lateral Barbell Lunges 45/35lb
1 min plank
15 “A” squats
1 min plank

Categories: WOD