wod

CrossFit and Intensity Programming including Lone Tree – Week of 11.19.2018

By 11/18/2018 No Comments

CrossFit

Monday

1. Back Squats: 3 x 10. All sets at 70% (12 mins)

2. 10 min AMRAP of:
60 DU
15 Burpees
15 Toes-to-Bar


Tuesday

1. 3 x 7 Single Arm Strict Press each arm w/ 3 sec descent each rep.
3 x 7 Strict Pull Ups w/ 3 sec descent each rep. (13 mins)

2. 5 Rounds For Time: (14 min cap)
20/16 cal Row
15 Deadlift (225-185-155/155-125-95)


Wednesday

1. Every 90 sec x 9 sets (12 mins): 2 x Hang Cleans + Split Jerk. 1st set at 50%, building.

2. 4 Rounds For Time Of: (14 min cap)
15 Power Cleans (135-115-95/95-75-55)
12 Front Squats
9 Push Jerks


Thursday

TBD


Friday

1. Deadlift: 3 x 10, all sets at 70% (13 mins)

2. 12 min AMRAP. Teams of 2…
Partner 1 Holds a Double KB Front Rack Position (2 x 55-35-25/35-25-15)
Partner 2 Max Calories on Assault Bike
*swap whenever you like
**Score is total calories as a team


Saturday
Coach’s Choice


Sunday
Coach’s Choice


Intensity

Monday

Intensity Test: 2 min ME Double Unders/Single Unders

Program #1:
Buy-In: 25 Deadlifts
3 Rounds of:
15 Wallballs
15 Burpees
15 Calorie Bike
Cash-out: 25 Sumo Deadifts

Program #2: With a Partner…27-21-15-9 of:
Thrusters
Lateral Box Jumps
Abmat Sit-ups
*P1: Works. P2: Hangs from a bar*


Tuesday

Program #1: 14 Minute “Up Ladder”
100m Sled Pull
5 KB Swings
5 Floor Press/Bench Press
5 Pull-ups
*Each round begins with the sled; continue to add 3 reps until 14 Min has elapsed*

Program #2:
Buy-In: 300 Double/Single Unders
4 Rounds
40 Bottom of Squat Battle Rope Slams
20 Shoulder to Overhead
*Every 2 Min, including Buy-In = 6 Plank Jacks*
Cash Out:  500m Run


Wednesday

Program #1: 3 Rounds; 1 min @ each station, 30 sec rest between each station
Wall Mountain Climbers
Landmine Thrusters
Turkish Sit-ups (30 sec L/30 Sec R)
No-Push-Up Lateral Burpee Over Plate
Ball Slams to Sprawl

Program #2: 12 Minute AMRAP
10 Bentover Rows
15 Sumo Deadlifts
20 SA Push Press (total)
100m Run


Thursday

TBD


Friday

Program #1 (20): With a Partner…
600m SA Farmer Carry (heavy; P1/P2 both walk w/ weight; switch arms as needed.)
100 Air Squats (P2 = Plank Hold)
90 Wallballs (P2 = Superman Hold)
80 Sit-ups (P2 = Wall Sit)
70 Burps (P2 = Hang Hold)
60 Hand Relseas Push-ups (P2= Handstand Hold)
50 Deadlifts (P1/P2 alt reps)

Program #2: 6 Minute AMRAP
4 Man-Makers
40 Double or Single Unders


Saturday

Program #1: 10 min Up-Ladder
3, 6, 9….etc
Thursters
Pull-ups

Program #2: 12 Min AMRAP
300m Row
20 Air Squats
15 Sit-ups
10 Push-ups

Finisher: Coach’s Choice


Sunday

Program #1: 10 Min EMOM
M1: 10 Wallball
M2: 7 Burpees

Program #2: With a Partner…
100 Deadlifts
100 Cal Row
100 Burpee Box Jumps
* P1 Works/P2 Rests
* After completing each movement, both run 200m

Kevin

About Kevin

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

Our Partners

  • crossfitjournal
  • tough
  • tough