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CrossFit and Intensity Programming – Week of 11.11.2019

By 11/10/2019 No Comments

CrossFit

Monday

5 Rounds
5 Ring Muscle-Ups
10 Handstand Push-Ups
15 Air Squats


Tuesday

AMRAP 14
7 Snatches
7 Box Jumps
7 Toes-to-Bar


Wednesday

For time…
100 Double Unders
80 KB Swings
60 Burpees
40 Alt. Pistols
20 Cal Bike/Row
10 Burpee Pull-Overs


Thursday

Front Squat
2-2-2-2-2-2-2
5 Strict pull-ups after each set.


Friday

5×3 min Rounds, for reps…
25/20 Cal Row
AMRAP Power Cleans


Saturday

With a Partner. For time…
150 Wallballs
100 Pull-ups
50 Burpee Box Jump-Overs
25 Deadlifts


Sunday

TBD


Intensity

Monday

Program #1 (16)
4 Rounds
20 Cals/300m Run
30 TRX Rows
Rest 90 Sec

Program #2 (12)
12 Min AMRAP
8 Hollow Rocks
12 Push Press
16 Walking Lunges


Tuesday

Program #1 (3)
3 Min max KB Swings

Program #1 (8)
4 Rounds
200m Run
15 Ball Slams + Over Shoulder

Program #3 (16)
4 Min AMRAP
5 Strict Press
20 Sec Overhead Hold
REST 2 Min
4 Min AMRAP
4 Burpees
4 Pull-ups
Rest 2 Min
4 Min AMRAP
5 Plate Ground-to-Overhead
20 Single/Double Unders


Wednesday

Program #1 (12)
50-30-20
Cals Or 800m/500m/300m Run
Lunges

Program #2 (16)
Buy-In: 60 Plate Floor Press
AMRAP
10 Hang Squat Cleans
50m Overhead Walk (Plate/2xKB/DB)


Thursday

Program #1(12)
3 Rounds – 1 min each station
Renegade Rows
Sit-ups
Squat Jumps
Rest

Program #2 (14)
With a partner, 5 Rounds Each
P1: 60m Shuttle Sprint
P2: AMReps Alt Single Arm Hang Power Cleans (2xDB)


Friday

Program #1 (16)
18-15-12-9-6
Sumo Deadlift High-Pull
Lateral Burpee Overs
Knees-to-Elbows

Program #2 (12)
AMRAP 12
300m Run/18 Cal Bike
16 Alt DB Snatch
8 Goblet Squats


Saturday

Program #1 (20)
5 Min to complete
75 Wallballs
Right into…
5 min to complete
30 Burpee Box Jump Overs
Right into…
AMRAP 10
10 Romanian Deadlifts
4 Wallwalks

Program #2 (9)
4 Rounds
100m Run/6 Cals
10 DB Snatch
5 Chin-ups


Sunday

Program #1 (20)
4 Rounds
4 Rope Pulls to Stand/2 Rope Climbs
10 Plate Wipers (L+R=1)
15 Plate Ground to Overhead
20 OH Walking Lunges
300m Run/18 Cals

Kevin

About Kevin

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

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