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CrossFit and Intensity Programming including Lone Tree – Week of 10.8.2018

By 10/07/2018 No Comments

CrossFit

Monday

1. Back Squats: 3 x 5. All sets have a 3 sec down + 3 sec pause at bottom. First set at 70%, building (13 mins)

2. 5 Rounds For Time Of: (10 min cap)
50 DU
10 Push Jerks (135-115-95/95-75-55)


Tuesday

1. Every 90 sec x 9 sets (12 mins)
2 x Hang Squat Cleans + 1 Split Jerk. First set at 60%, add as you go.

2. 14 min AMRAP Of:
12 Front Squats (155-135-115/105-85-65)
12 Lateral Burpees Over Bar
200m Run


Wednesday

1. Sumo Deadlift: 3 x 5. All reps have a 3 sec descent + reset at bottom. First set at 70%, building. (13 mins)

2. Down Ladder: 10 to 1 (12 min cap)
Power Snatch (95-75-55/65-45-35)
Bar Muscle-Up / Burpee Pull-Up


Thursday

1. 20 mins for quality of:
7 & 7 Single Leg Step Ups (30% of 1 rep max Back Squat)
100m Front Rack Carry (HEAVY, but unbroken)
10 + 10 Single Arm KB High Pull (adding weight each set)

2. 50 Thrusters For Time (95-75-55/65-45-35) – 5 min cap


Friday

90 sec of work – 30 sec of rest for 12 Rounds.
*After rounds 4 & 8 rest is 90 sec
13/10 Cal Row
8 Lateral Burpees Over Rower
In Remainder Of Time Max Hang Power Cleans (135-115-95/95-75-45)
** 2 scores today. Lowest number & highest number of Hang Power Cleans in any of the 12 rounds.


Saturday
Team Workout


Sunday
Hero Workout


Intensity

Monday
Program #1: 3,6,9,12,15,18,21 Reps of…
Burpee Over Box
SA Weighted Lunge (L+R=1)
SA Strict Press (Each Arm)

Program #2: 21,18,15,12,9,6,3
Cal Row
Thrusters (L+R=2)


Tuesday
Program #1: 12 Min AMRAP
15/12 Cal Row
5 Pull Ups
10 Push Ups
15 Air Squats

Program #2
12 Min Amrap
15/12 Cal Bike
10 Sled Pull-Thrus (Heavy)
10 Floor Press
10 Goblet Squats

Finisher
Coach’s Choice


Wednesday
Program#1: 4 Rounds; 1 min at each station. Rotate each min.
Min 1: 8 Man-On-fire Burpees
Min 2: 15 Jumping Ball slams
Min 3: 30 DU/60 Singles
Min 4: 15 Wall Balls

Program #2 – 4 Rounds of 0:45 Sec Work/0:15 Sec Rest
Handstand Hold
TRX Push-ups
Wall Donkeys
Grasshoppers


Thursday
Program #1: Teams of 2
1 partner works, 1 partner maintains static hold of choice
800m Run (both run)
75 Box Jumps
50 SA DB Snatch
25 DB Burpee (2x DB)
50 Sumo Deadlifts
75 Box Jumps
800m Run (both run)


Friday
Intensity Test
8 min Row for meters (Goal: 2k)

Program#1: 8 Min AMRAP
12 Toes to Bar
12 KB Swings

Program #2: 8 Min AMRAP
15 Deadlifts
15 Pike Push-up/Seated Shoulder Press
200m Run

Program#3: 8 Min AMRAP
10 No-Push-Up Burpees
8 SA Bent Over Row (each arm)
6 Floor Press


Saturday
Program#1
5 Rounds For time
15 Goblet Squat + Curl
15 Burps

Program #2
2 Rounds
800m run or 1k Row
30 TRX Rows
16 DB Cleans

Finisher (if time allows)
30 Cal Bike
30 Ground to Overhead


Sunday
Program #1: 30 Min AMRAP
400m Run
30 Wall Balls
30 Box Jumps
30 Push Ups
30 Pull Ups

Kevin

About Kevin

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

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