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CrossFit and Intensity Programming – Week of 1.20.2020

By 01/19/2020 No Comments

CrossFit

Monday

5 Rounds
In 1 Min…
5 Push Press
Max ring rows
Rest 2 min


Tuesday

3 Rounds for time
25 Sumo deadlift high pulls
400m Run


Wednesday

In 15 min
Build to a 3RM Front Squat

For time (8 min cap)
21-18-15-12-9-6-3
Goblet squats (50/35)
*Complete 40 Double Unders after each round 


Thursday

Pick 1 of the following for time
A) 3,000m/2,700m Row
B) 7,500m/6,000m Bike
C) 3,000m Run

** At 0:00, 2:00, 4:00, 6:00, etc. complete 20 jumping lunges 


Friday

Every 2:30 x 5 Sets
3 Power Clean and Jerks

5 Rounds for max reps
1:00 Power Clean and Jerks
1:00 Rest


Saturday

TBD


Sunday

TBD


Intensity

Monday

Program #1 (15)
AMRAP 9
3 Rope Pull to Stand/2 Rope Climbs
6 Cal Bike SPRINT/50m Run SPRINT
18 Wall Donkeys
Rest 2 Min
AMRAP 4
8 Straddle-Ups
16 Penguins

Program #2 (12)
25-15-10
DB Burpees (2xDB)
Cal Row/Bike


Tuesday

Program #1 (40)
With a partner
1500m row, switch every 250m
10x20m bar crawl + sandbag pull through
150 cal bike, switch every 15 cals
100 burpee to target, reps as desired
P1 works, P2 rests


Wednesday

Program #1 (8)

AMRAP 8
15 KB Swings 
30 Single/Double Unders

Program #2 (14)
2 Rounds
500m Row/400m Run
40 Floor Presses
30 Ring Rows
20 Knees to Elbows

Program #3 (6)
“Up Ladder”
3 Plate Ground to Overhead
3 Russian Sit-Ups, Plate
Add 2 reps each round


Thursday

Program #1 (12)
2 Rounds
20 Pull-ups
60 Single/Double Unders
20 Hang Power Clean and Press
** At 0:00, 3, 6, 9, 12  perform 5 Burpees

Program #2 (10)
AMRAP 10
With a Partner…
P1: Cal Bike/Row
P2: 10 KB Swings + 10m L/10m R Suitcase Carry

Program #3 (7)
AMRAP 7
5 Turkish Sit-Ups, right
5 Turkish Sit-Ups, left
10 Sit-Ups


Friday

Program #1 (10)
10 Minute Up-Ladder
3 Sumo Deadlifts 
3 Box Jumps
* Add 2 Reps Each Round

Program #2 (12)
30-20-10
Calorie Bike/Row
Box Dips
Single Arm Snatches

Program #3 (5)
EMOM x 5
10 Burpees (30 sec max)
Max Knee Push-Ups


Saturday

TBD


Sunday

Program #1 (18)

Buy-In: 54 Cal Bike/Row or 600m Run
2 Rounds
10 Burpee Pull-Ups
20 Plate Ground to Overhead
40 Lunges
Cash-Out: 60 Hollow Rocks

Program #2 (10)
Repeated Up-Ladder
Deadlifts
Pike Push-Up
Box Jump
** 3-5-7-9 reps each, repeat.

Murphy’s Irish Stout

Kevin

About Kevin

www.intensityparkmeadows.com Instagram:@intensityparkmeadows / @coach.km

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