wod

CrossFit and Intensity Programming – Week of 10.14.2019

By 10/13/2019 No Comments

CrossFit

Monday

8-7-6-5-4-3-2-1
Clean and Jerk
** 1 Round of Cindy after each set
5 Pull-Ups
10 Push-Ups
15 Squats


Tuesday

Front Squat
3-3-3-3-3


Wednesday

“Amanda”
9-7-5
Muscle-Ups
Squat Snatch


Thursday

“Boat Race”
3 Rounds
500m Row
400m Run
** Rest 3 minutes **


Friday

Open WOD 20.2

20 Min AMRAP
4 Dumbbell Thrusters (2×50/35)
6 Toes-to-Bar
24 Double-Unders


Saturday

TBD


Sunday
Coach’s Choice


Intensity

Monday

Program #1 (10)
3 Rounds
15/12 Cal Row
10 Pull-Ups
20 Single Arm Push Press

Program #2 (8)
AMRAP8
4 Burpees Over DB, Facing
8 Alt-arm Snatch
12 45-deg Lunges

Program #3 (12)
21-15-9
Ball Slam + Sprawl
Cal Bike


Tuesday

Program #1 (10)
Every 60sec x 10
50m Run SPRINT/5 Cal Bike SPRINT

Program #2 (16)
4 Rounds: 40 Sec work/15 Sec Rest. Rotate.
Min 1: Box Jump Overs
Min 2: Gorilla Rows (2xDB/KB)
Min 3: TRX Pike Hold
Min 4: Curtsy Lunge, weighted


Wednesday

Program #1 (25)
With a Partner…
P1: Begin with Row/P2: Begin with Burpees
Rest until P1/P2 finishes their reps for each round
20-18-16-14-12-10-8-6-4-2
Cal Row
2-4-6-8-10-12-14-16-18-20
Burpees

Program #2 (6)
500m Front Rack Carry (2xKB/DB)


Thursday

Program #1 (12)
40-30-20-10
Barbell Wipers
300m Run/20 Cal Bike after each set

Program #2 (10)
10-20-30-40-50
Elevated In-Out Squat Jumps
Alt. Single Arm Floor Press (L+R=2; 2xKB/DB)

Program #3 (8)
2xTabata – (20 Sec Work/10 Sec Rest)x8
Complete T1 before starting T2
T1: Alt. Left/Right Hollow Hold
T2: Plank DB Pull-Thru


Friday

Program #1 (16)
Bike/Row Pyramid
1 min Max Effort : 2 min light paddle/pedal
2 min Max Effort : 1 min light paddle/pedal
2 min Max Effort: 30 sec light paddle/pedal
2 min Max Effort : 1 min light paddle/pedal
1 min Max Effort : 3 min light paddle/pedal
1 Min Max Effort

Program #3 (12)
AMRAP 12
48 Double/Single Unders
24 Wall-Sit + Press-Out (weight of choice)
12 No-push-Up Burpee Ball Slam


Saturday

Program #1 (30)
** Teams of 2. P1: works; P2: Static Hold of Choice **
Buy in: 200m DB Bear Crawl
90 Cal Row
60 Power Cleans (2x DB)
120 Suitcase Deadlifts (2x DB/KB)
60 Hang Squat Cleans (2x DB)
90 Cal Bike
Cash out: 200m Overhead Plate Walk (BOTH)


Sunday

Program #1 (30)
2 Rounds
400m Run/25 Cals
50 Goblet Split Stance Lunges
300m Run/400m Row
50 Knees to Elbows
200m Run/250 Row
50 Plate Ground to Overhead

Kevin

About Kevin

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

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