wod

CrossFit and Intensity Programming – Week of 1.14.2019

By 01/13/2019 No Comments

CrossFit

Monday

1. EMOM x 12, alternating
– 7 Strict Pull Ups or MU Practice
– 7 Strict Dips

2. 12 AMRAP
15 KB Swings (70-50-35/50-35-25)
15 OH Squats (95-75-45/65-45-35)


Tuesday

1. Back Squats: 5 x 2, all sets at 90% (15 mins)

2. 5 Rounds For Time: (12 min cap)
8 Power Clean (155-135-115/115-85-65)
16 cal Row


Wednesday

With a partner…
50 Devil’s Press (25 reps each)
75 Synchro Sit-ups
100 DB Box Overs (50 reps each)
150 Push-ups (75 reps each)
200 Double-Unders (Both work at the same time)


Thursday

1. 16 mins to find a heavy complex of:
Hang Clean + Clean + Front Squat + Split Jerk. First set at 50%, building.

2. 3 Rounds For Time Of: (12 min cap)
10 C2B Pull Ups
10 Front Squats (155-135-115/105-85-65)
10 Burpees


Friday

1. EMOM x 10, alternating.
– 7 Strict T2B
– 7 Strict HSPU w/ controlled descent. Kick down each rep.

2. EMOM x 14, Alternating:
M1: 10 Deadlift (185-155-135/125-105-85) + 10 Wall Ball
M2: 18/15 cal Row
• Score is total number of reps in any of the rounds for each movement


Saturday

Coach’s Choice


Sunday
Coach’s Choice


Intensity

Monday

Program #1
Intensity Test
2 Minutes Max Effort Plate Ground to Overhead

Program #1
With a Partner. P1 & P2 shall each run the 200m intervals
150 Wallballs
200m Run
130 KB Swings
200m Run
100 See-Saw Shoulder Press (L+R=1)
200m Run
80 Box Jumps
200m Run
60 Calorie Bike
200m Run
40 Hand Release Push-ups
200m Run

Program #2
5 Minute “Up Ladder”
3 KB/DB Sumo Deadlifts (1 or 2x KB/DB; Heavy)
3 Slamball + Over Shoulder
Add 2 reps each round


Tuesday

Program #1
4 Rounds 3:00 on/1:00 off
AMRAP
span style=”font-weight: 400;”>6 Pull-ups
9 Box Jumps
15 Calorie Row or Bike
*Pick up where you left off on the last round

Program #2
16 Minutes – 0:40 work/0:20 Rest. Rotate between stations.
Toes to bar
Wallball
Single Arm Suitcase Hold (HEAVY; Rounds 1&3 right, 2&4 left)
100m Sprint (rest remainder of minute)


Wednesday

Program #1 (26)
On a running clock…
5 min AMRAP
7 Clean and Press
5 Burpees
*Rest 1 Minute*
5 Min AMRAP
100m Run
10 Pull-ups
*Rest 1 Minute*
5 Min AMRAP
14 Alt. Arm DB Snatches (total)
10/8 Cal Bike
*Rest 1 Minute*
5 Min ME Sled Pull

Program #2 (10)
3 Rounds
300m Row
16 Split Stance KB/DB Suitcase Deadlift


Thursday

Program #1
16 Min AMRAP
200m Run
4 Rope Pull to Stand/3 Rope Climbs
100m Backwards Run
8L/8R SA Thrusters

Program #2
4 Rounds
20 Weighted Lunges (total)
15 Arch/superman Rocks
15 Hanging Leg Raises
10 Staggered Hand Push-ups (total)


Friday

Program #1
4 Rounds
18/12 Calorie Bike
18 SA KB Swing (total)
18 180º Squat Jumps
18 SA Shoulder to Overhead (total)

Program # 2
With A Partner…
80 Knees to Elbows
80 Calorie Row
80 Medball Power Cleans
80 TRX Knee Tucks
*P1 works, P2 Runs 100m before picking up where P1 left off

Finisher (if time remains)
ME SA Suitcase Carry; Switch hands as needed


Saturday

Program #1
With a partner.  P1 works/P2 SA Weighted, Overhead Hold
120 Wallball
100 Pull-ups/Bridged TRX Row
80 Cal Row
60 Alt. Arm Front Rack Lunges (total)
Both Run 600m

Program #2
EMOMx12
M1:10/8 Cal Row
M2: 10L/10R SA Suitcase Deadlifts
M3: 10 Renegade Rows


Sunday

Program #1
50-40-30-20-10
SA Snatches (1+1=2)
Push-ups
Goblet Squats
*Perform 20 Mountain Climbers every 2 minutes

Program #2
12 Minute AMRAP
10m Lid Walk
20 Plate Russian Twists
20 Wall Donkeys
10 SA Thrusters

Kevin

About Kevin

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

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