WODs Mon June 3rd 2019: CrossFit, Strong & Sweat

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YES! It’s back, our in house competition is coming July 13. Ready your swolemate, registration opens June 10th.


A.) Front Squat (Week 3 of 4)
Few Warm-Ups sets
75% x 5
85% x 3
Shoot for new 1RM (2 tries max)*SUPERSET with 20 Russian Twists with the heaviest DB possible. Left + Right = 1 Rep. 45/30lb + DB.


1min. Of weighted planks 45/25lb plate

B.) 18min. AMRAP:
8 Cal Assault Bike or Row or 100m Sprint
10 Alt. DB Lunges 50/35s
* At minute 9 switch to 10 Close stance DB or KB Goblet squats (holding 1 DB vertically and your feet as close together as possible) 70/50lb.


Upper Body (Full Upper, Pull Dominant)

The next FIVE TRAINING DAYS will be “TESTING” for the cycle of STRONG program

For all movements being tested, it’s best to avoid as much unnecessary fatigue as possible when building up to “test weight”

Therefore, After 75% max, all progressive sets should just be a SINGLE rep

75% x 1-2 reps
80-85% x 1 rep
90-95% x 1 rep
102-103% x 1 rep = New PR
Continue adding weight if you make the 102-103% weight!

All lifts have a 2-Miss Rule

Note: Part B is the NORMAL Part A programming. The “Part A” for today is meant to be a warmup for the Pulling Muscles and Shoulder Girdle and to instill some explosive work to prime the CNS for the heavier weights in Part B

A. Power Snatch

4 Reps EMOM x 4 min @ approx 65%
Rest 1 min
3 Reps EMOM x 4 min @ approx 70%
Rest 1 min
2 Reps EMOM x 4 min @ approx 75%
Rest 1 min
1 Rep EMOM x 4 min @ approx 80%B. Alternate Movements x 4 Sets Each:

One-Arm DB Rows (knee on bench) – Reps 12-9-6-6 (increasing weight EACH SET)
Rest 2-3 min after both arms
Dips – Reps 9-7-5-3 (increasing difficulty EACH SET)
Rest 2-3 minC. Superset Movements x 3 sets each:
For Inverted Rows, elevate feet for added difficulty. If still need a bigger challenge, hold the contraction at “chest to bar” position for 1-2 seconds on each rep. The goal is 12-15 reps per set

Incline DB Bench Press x Reps 15-12-9 (increasing)
Inverted Rows x Max Reps Unbroken
Rest 2-3 minD. Superset Movements x 3 Rounds:

Barbell Curls x Reps 15-12-9 (increasing weight)
Row Calories x 25-20-15 (increasing pace)
Rest as needed to ensure increased loading on Bicep Curls sets


Every 3min. X 5 Rounds:
12 Burpees
15 Pull-Ups or ring rows (pick one you can do fast)
Max Barbell OHS in remaining time

Rest 4min.

Every 3min. X 5 Rounds:
150m Run
15 Wall Balls 20/14lb.
Max Front Rack Lunges in remaining time

*Be sure to leave yourself a little time before starting the next round on each EMOM. Try to save about 20-30sec. to recharge. If you can handle no rest though, by all means, HIT IT!

Extra credit if you have time:
100 Ground to Overhead with a plate (45/25)

* move as quick as he can but with good quality + form.

Categories: WOD