wod

CrossFit and Intensity Programming including Lone Tree – Week of 11.5.2018

By 11/04/2018 No Comments

CrossFit

Monday

1. Deadlift: 5 x 3. First set at 80%, building.

2. 9 min AMRAP OF
50 DU
15 Push Jerk (135-115-95/95-75-55)
15 Cal Row


Tuesday

1. Every 2 mins for 15 Rounds!
Round 1-5 = 12/9 Cal Bike + 10 C2B Pull Ups
Round 6-10 = 12/9 Cal Bike + 16 Wall Ball
Round 11-15 = 12/9 Cal Bike + 8 Front Rack Lunges (135-95-75/95-55-35)
*score is lowest number of reps (after the bike) for each movement in any of the 5 rounds.


Wednesday

1. EMOM x 12: 1 Hang Snatch @ 85%. Stay at this weight the entire time! No misses!!!

2. 18-15-12-9-6-3 Reps For Time Of (13 min cap)
Power Snatch (95-75-65/65-55-35)
Lateral Burpee over Bar


Thursday

1. 20 mins For Quality Of:
10 Strict T2B
100m Double KB Carry – 1 KB in Front rack, 1 KB in OH Carry. Swap positions after 50m. AS HEAVY AS POSSIBLE!
10 Sandbag Cleans in under 60 sec. AS HEAVY AS POSSIBLE!

2. “Grace”
30 Clean & Jerks For Time @ 135-115-95/95-75-55. (5 min cap)


Friday

1. Back Squats: 4 x 2. First set at 83%, building. After finding heaviest set of 2, drop to 90% of that and go max reps! (15 mins)

2. 10 min AMRAP Of:
10 Strict HSPU
15 KB Swings (70-50-35/50-35-25)
20 cal Row


Saturday
Coach’s Choice


Hero Sunday
Veteran’s Day

Hero WOD picked by Coach Josh Vine Army 1SG (First Sergeant)

Carse
21-18-15-12-9-6-3 reps for time of:
95 pound Squat clean
Double-under
185 pound Deadlift
24″ Box jump
Begin each round with a 50 meter Bear crawl.

*Note: Monday’s CrossFit WOD has Deadlifts, Power Cleans, and Wallballs.
If you are planning on doing CrossFit Monday plan and scale accordingly / ask a coach for help, mods & suggestions 🙂


Intensity

Monday

Intensity Test: 2 Min ME Box Jump Overs

Program #2: In 20 minutes, 5 Rounds
16 Deadlifts
14 Hang Power Cleans
12 Push Press
AMRAP w/ Remaining Time
Burpees

Program #3: 8 min AMRAP
9/6 Cal Bike
100m Run


Tuesday

Program #1: 4 Rounds
200m Run
21 KB Swings
12 Calorie Row

Program #2: 10 Min AMRAP
15 Squats 
10 Push-ups
10L / 10R SA Bentover KB/DB Rows


Wednesday

Program #1: 10-9-8-7-6-5-4-3-2-1
Ball Slams
OH Plate Lunges (L+R=1)
*50m Sprint between rounds*

Program #2: 4 rounds – 2min work:1 min rest
200m Run
AMRAP Slamball Power Cleans

Finisher: Coach’s Choice


Thursday

Program #1: 20-18-16-14-12
Pull-ups
Push-ups
1-1/4 Wallballs
*100m Run between each round*

Program #2: 12-14-16-18-20
DB/KB Thrusters (L+R=2)
Burpee Box Jumps
*EMOM = 5 Tricep Dips (box/rings)


Friday

Program #1: 3 Rounds – 1:00 at Each Station. 1:00 Rest Between Complete Rounds.
Wall Donkeys
Cal Row/Bike
Deadlifts
Lateral Burpees to Plate
Double/Single Unders

Program #2: With a Partner…
80 Knees to Elbows
80 DB Snatch (L+R=1)
80 Push Press
*P1 & P2 split reps equally. Both run 200m after completing each movement*


Saturday

Program #1: In a team of 3, 12 Minutes of “Rowling”
Row EXACTLY 100m. Every meter over or under, the ENTIRE TEAM performs that number of synchro-hand-release-burpees.  The Team shall high-five during the “jump”.

Program #2:
Buy In – 100 Double Unders

3 Rounds
10 Burpee Pull-ups
20 Dumbbell Clean + Lunge (L+R=2)
10 Hollow Rocks

Cash-Out: 100 Double Under


Sunday

Program #1: Team of 3…
6000m Row
P1: Rows, P2: 5 Clusters (squat clean > back squat > push press), P3: Rests
Rotate every 200m

Kevin

About Kevin

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

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