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CrossFit and Intensity Programming including Lone Tree – Week of 11.12.2018

By 11/11/2018 No Comments

CrossFit

Monday

1. 16 mins to find a 1 Rep Max Deadlift

2. 5 Rounds For Time Of: (14 min cap)
15 Power Cleans (95-75-55/65-45-35)
15 Wall Ball


Tuesday

1. 5 Rounds For Time Of: (20 min cap)
20/15 cal Row
15 Box Jumps (24/20)
20 DB Front Rack Lunges (2 x 50-35-25/35-25-18)
15 DB Push Jerks (2 x 50-35-25/35-25-18)

2. 6 mins for Quality Of:
7 Strict T2B
45 sec Hollow Hold


Wednesday

1. Back Squats. 16 mins to find a 1 Rep Max

2. 9 min AMRAP Of:
100 Du
30 Pull Ups
15 Front Squats (135-115-95/95-75-55)


Thursday

1. Strict Press: 4 x 7 with 3 sec pause OH each rep. (10 mins)

2. 6 min AMRAP Of:
1000m/800m Row
Max KB Swings in remaining time (70-50-35/55-35-25)
– REST 3 mins then repeat.
* score is total Swings for each Round


Friday

1. EMOM x 12: 1 Power Clean w. 2 sec pause at knees + 1 Power Clean. First set at 50%, building.

2. 30-20-10 Reps For Time Of: (11 min cap)

Devils Press (2 x 50-35-25/35-25-18)

Lateral Burpees Over DB’s


Saturday
Coach’s Choice


Sunday
Coach’s Choice


Intensity

Monday

Intensity Test: 2 Min ME Russian KB Swing

Program #1:
100m Run
50 Wallballs
200m Run
40 Box Jumps
300m Run
30 KB Swings
400m Run
20 Pull-ups

Program #2: 8 Min AMRAP
4L/4R Single Leg Box-Step-ups (weighted)
8 Hollow Rocks
8 Hand Release Push-ups


Tuesday

Program #1:
3 Sets.  In 5 Min to complete…

200m Run, Then…
AMRAP
12 Squats (weighted)
12 Ball Slams
12 Straight Leg Weighted Sit-ups
1 min rest

Program #2: 12 Min AMRAP
50 SA Clean and Press  (L+R=2)
40 SA Step-back Lunges (L+R = 2)
100m SA Suitcase Carry (50m R/50m L)


Wednesday

Program #1:
Perform a complete 8 Round Tabata before rotating
Bike
TRX Mountain Climbers
Box Jump Overs
Dumbbell Burpees

Program #2:
10 Min AMRAP
12 Front Rack Lunges
12 Cal Bike
50m Sled Sprint


Thursday

Program #1:
5 Rounds
40 Left Arm Plank Rope Slams
40 Right Arm Plank Rope Slams
100m Sled Pull
200m Sandbag Run
20 Calorie Row

Program #2:
Coach’s Choice


Friday

Program #1:
21-15-9-6-3
Deadlifts
Lateral Burpees Over Plate
Toes-to-Bar

Program #2:
9 Min AMRAP
15 Pushups
15 Power Cleans (2x KB/DB)
30 Air Squats


Saturday

Program #1:
4 Rounds
100m Sled Push
16 Alt-Arm Thrusters (2x KB/DB)

Program #2:
5 Rounds
100m Run
10 Chin-ups


Sunday

Program #1:
5 Rounds
9 Rope Pulls to Stand
10 Toes-to-bar
20 OH Walking Lunges
400m Run

Kevin

About Kevin

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

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