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CrossFit and Intensity Programming – Week of 11.18.2019

By 11/17/2019 No Comments

CrossFit

Monday

3 Rounds
20 Burpee Box Jumps
20 Front Squats


Tuesday

AMRAP 20
400m Run
21 KB Swings
12 Pull-Ups


Wednesday

OT2M x 10
3 Deadlifts
3 Strict Handstand Push-Ups


Thursday

5 Rounds
5 Hang Power Clean
10 Toes-to-bar
50 Double Unders


Friday

3 x AMRAP 6
10/8 Cal Row or Bike
10 DB Snatch
10 Wall Ball
*Rest 2:00 between AMRAPs


Saturday

TBD


Sunday

TBD


Intensity

Monday

Program #1 (8)
AMRAP 8
4 Busters
40 Single/Double Unders

Program #2 (16)
AMRAP 16
3 Wall Walks
9 Sandbag Over Shoulder
12 KB Clean to Goblet Squat
36 TRX Mountain Climbers

Program #3 (4)
8 Rounds – 15 sec work/15 sec rest
Straddle-Ups


Tuesday

Program #1 (20)
AMRAP 20
400m Run/25 Cals
21 Single/Double Unders
15 Medball Squat Cleans
9 Pike Push-Ups

Program #2 (6)
40 Sec work:20 Sec Rest x 6. Alternate.
Penguins
Alt Leg V-ups


Wednesday

Program #1 (12)
EMOMx12
M1-4: 12 Box Step-Overs, weighted
M5-8: 10 TRX Tricep Extensions
M9-12: 10/8 Cal Bike

Program #2 (12)
AMRAP 5
5 Strict Press
5 Gator Rolls
Rest 2 min
AMRAP 5
7 Push Press
7 Chin-Ups

Program #3 (5)
Coach’s Choice


Thursday

Program #1 (12)
Up-Ladder: 2-4-6…n+2
Lungesters
Alt. Single Leg Deadlifts
** 8 Hollow Rocks after each round

Program #2 (18)
5 Rounds x 2 min work/2 min Rest
12/10 Cals or 100m Run
AMRAP Alt. Arm DB Snatch


Friday

Program #1 (25)
AMRAP With a Partner…
400m Run/25 Cals, BOTH
120 Squats (P2: Plank Hold)
60 Pull-Ups (P2: L/R Hollow Hold)
400m Run/25 Cals, BOTH
80 KB Swings (P2: Active Hang)
40 TRX Push-Ups, feet in TRX (P2: Handstand Hold)
400m Run/25 Cals, BOTH


Saturday

Program #1 (17)
AMRAP 7
20 Lateral Skaters
10 Single Arm DB Snatch
Rest 3 Min
AMRAP 7
10 KB Swings
7 TRX/Lid Pikes
5 Arch Rocks

Program #2 (12)
AMRAP12
12 Cals/200m Run
21 Medball Jumping Sumo Squats
14 See-Saw Shoulder Press
7 Sit-ups


Sunday

Program #1 (20)
With a Partner; P1 works/P2 rests
100 Bench Press
75 Cal Row/1200m Run
100 Weighed Step-ups, do not set weight down
75 Cal Row/1200m Run

Program #2 (10)
EMOMx10
M1: 15 Wallball
M2: 10 Burpees

Founders Blushing Monk

Kevin

About Kevin

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

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