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CrossFit and Intensity Programming including Lone Tree – Week of 11.26.2018

By 11/25/2018 No Comments

300 Challenge Workout

Complete the following workout to gain points for your team.

25 Pull Ups
50 Deadlifts (135-115-95/95-75-55)
50 Push Ups
50 Box Jumps (24,20)
50 TTB
50 Single Arm Clean & Jerk (35-25-18/20-15-10 DB or KB)
25 Pull Ups

CrossFit

Monday

300 Challenge Workout
25 Pull Ups
50 Deadlifts (135-115-95/95-75-55)
50 Push Ups
50 Box Jumps (24,20)
50 TTB
50 Single Arm Clean & Jerk (total; 35-25-18,20-15-10 DB/KB)
25 Pull Ups


Tuesday

Every 2 mins for 15 Rounds!
Round 1-5 = 12/9 Cal Bike/Row + 12 T2B
Round 6-10 = 12/9 Cal Bike/Row + 15/12 Push Ups
Round 11-15 = 12/9 Cal Bike/Row + 10 OH Squats (115-95-75/75-55-35)
*score is lowest number of reps (after the bike/row) for each movement in any of the 5 rounds.


Wednesday

20 mins moving with purpose
– 7 & 7 Single Leg Step Ups with barbell in front rack position @ 25% of 1 rep max back squat weight (24/20”)
– 100m Sandbag Carry (As Heavy as Possible- unbroken; sub-2x KB/DB if needed)
– 60 sec Nose & Toes HS Hold

2. 30 Power Cleans For Time (205-185-155/135-95-75) (6 min cap)


Thursday

1. 12 mins for quality of:
9 Strict Pull Ups with 3 sec negative
9 Strict Dips with 3 sec negative

2. 35-25-15 reps for time (12 min cap)
KB Swings (55-35-25/35-25-18)
Thrusters (95-75-45/65-45-35)


Friday

1. 12 mins for quality of:
8 Strict T2B with 3 sec negative each rep
8 Strict HSPU with 3 sec negative each rep

2. 13 min AMRAP Of:
200m Run
25 Wall Ball


Saturday
Coach’s Choice


Sunday
Coach’s Choice


Intensity

Monday

Program #1 – 300 Challenge Workout
25 Pull Ups
50 Deadlifts (135-115-95/95-75-55)
50 Push Ups
50 Box Jumps (24,20)
50 TTB
50 Single Arm Clean & Jerk (total; 35-25-18,20-15-10 DB/KB)
25 Pull Ups

Program #2
8 Minute AMRAP
3 Rope Pulls to Stand
9 Z-Press


Tuesday

Program #1
5 Rounds, 3 Minute AMRAP of…
100m Run
20 SA Front Rack Lunges (10L/10R)
20 SA DB Snatches (total)
ME Mountain Climbers in remaining time of the 3 minutes
Rest 1:00 between rounds

Program #2
E2MOM
12 Med-ball Cleans
10 Plank Jacks

Finisher
ME Front Rack + OH Carry for Distance (2x KB/DB)

*Change arms as needed.  Each time weight is transitioned or dropped, 6 Bentover Rows


Wednesday

Program #1
5 Rounds
50m Sled Push/Pull
10 Plate Thrusters (using plate from sled)
150m Run
10 Plate Thrusters
50m Sled Push/Pull Back to Start
Rest 90 seconds

Program #2
EMOM X 8
20 Double/40 Single Unders
8 Hollow Rocks


Thursday

Program #1
Tabata – Complete 8 rounds of each before rotating; 1 min rest between each Tabata
SA Overhead Squats
Hand Release Push-ups
Battle Rope Jump Slams
Split Stance KB Deadlift (Alt-legs each round)
Sandbag Hang Clean and Press

Program #2
4 Rounds
400m Run
12 Back Squats
6 Burpees over the Bar


Friday

Program #1
With a Partner – 40-30-20-10 reps of:
Thrusters
Box Jumps
OH Plate Lunges (L+R=2)
*P1 Works, P2= 100m Run + 8 toes-to-bar before picking up where P1 left off

Program #2
3 Rounds
200m Run
50 Double Unders (2x Singles)


Saturday

Program #1
With a partner…
Buy-In: 20 Synchro Air Squats
50 Deadlifts
30 Burpee Box Jump Over
40 Strict Press
25 Burpee Box Jump Over
30 Deadlifts
20 Burpee Box Jump Over
20 Strict Press
15 Burpee Box Jump Over
10 Deadlifts
10 Burpee Box Jump Over
Cash-Out: 20 Synchro Push-ups

P1 Works/P2 Rests
P1/P2 alternate every 5 reps.
Add weight each set of deadlifts and strict presses


Sunday

Program #1
3 Rounds
100m Sled Pull
30 Ball Slams + Over the Shoulder
15 Burpee Toes to Bar

Program #2
10 Minute “Up Ladder”
3 Box Jumps
3 Wallballs
3 Plate Ground to Overhead
3 Toes to Bar
*Add 3 reps each round*

Kevin

About Kevin

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

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