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CrossFit and Intensity Programming – Week of 12.03.2018

By 12/02/2018 No Comments

300 Challenge – Week 2

300 Burpees

Each person has 1 week to ACCUMULATE 300 burpees. 

75 points for each person from the team that completes 300 burpees
Burpees must be done in the gym with a coach present
An official burpee: Your chest must touch the ground.  The burpee is complete with a jump off the ground and hands clapping above your head.
Any team where all athletes submit a score will receive a 100 point bonus

Weekly Bonus Point Opportunity
Commenting on an instagram picture from @intensityparkmeadows (5 points per person, per comment)
50 points for reposting a picture from @intensityparkmeadows to your personal page and tagging #300challenge

CrossFit

Monday

1. EMOM x 12: Hang Snatch
Min 1-4, 2 reps @ 70%
Min 5-8, 1 rep @ 80%
Min 9-12, 1 rep @ 85%

2. 8 min AMRAP Of:
10 Power Snatch (115-95-75/75-55-35)
60 DU


Tuesday

1. Back Squats: 3 x 7, all sets at 75% (12 mins)

2. 4 Rounds For Time: (13 min cap)
10 Strict HSPU
12 Deadlift (255-205-185/175-125-105)
6 Muscle Up / Burpee Pull-Up


Wednesday

1. 13 mins for quality of:
7 Strict Press. All reps have 3 sec descent.
7 Single Arm High Pull. All reps have 3 sec descent.

2. 5 Rounds For Time (12 min cap)
20/16 cal Row
10 Devils Press (2 x 50/35)


Thursday

1. 3 Power Cleans Every 90 sec x 9 sets (12 mins). Reset between reps. First set at 60%, building

2. 10 min Ladder Of: (2-4-6-8-10-12….)
Front Squats (155-115-95/105-85-65)
Lateral Burpees Over Bar


Friday

1. 12 mins for Quality Of:
10 Strict T2B with 3 sec negative each rep
10 Strict HSPU with 3 sec negative each rep

2. 12 min Partner AMRAP Of:
Partner 1: Max Cal Bike
Partner 2: Max KB Swings (55/35)
*partners change stations every minute; 6x at each station.
**score is total calories + total swings as a team.


Saturday
Coach’s Choice


Sunday
Coach’s Choice


Intensity

Monday

Program #1
5 Min AMRAP
8 Thrusters
8 Knees to Elbow
5 Min AMRAP
8 Box Jumps
8 TRX Rows
5 Min AMRAP
16 KB Swings
8 Lateral Burpee Over KB
*1 min rest between each AMRAP*

Program #3
4 Rounds – 45 sec work/15 sec rest
M1: KB Sumo Deadlifts
M2: Shoot-thrus (boxes or plate stacks)
M3: Shoulder to Overhead


Tuesday

Program #1
20-15-10-15-20 Jumping Squats with Wallball/Slamball Hug
10-15-20-15-10 SA Push Press (L+R=1)

Program #2
EMOM x 12. Supersets of…
M1: 12 Floor Press + AMRAP Push-up
M2: 12 Weighted Lunges + AMRAP Jump Lunges
M3: 12 Bentover Rows + AMRAP TRX Rows
*15 Sec rest between each*


Wednesday

Program #1
14 Minute AMRAP
6 Burpee Tire Jump-Thru
100m Farmer’s Carry
100 Single Unders
6 Renegade Rows

Program #2
400m Run
30 Hang Squat Cleans
400m Run
50 Wall Donkeys
400m Run
70 Mountain Climbers (L+R=1)


Thursday

Program #1
2 Min Max Distance Lid Walks
2 Min Max Distance Sandbag Bear Crawl
2 Min Max KB Clean and Press
2 Min Max Abmat Sit-ups
*Rest 1 minute between each movement*

Program #2
In a Team of 2… 8 Minute AMRAP of:
100m Run
ME Thrusters
REST 1:00
Then…8 Min AMRAP of:
P1: 10 Burpee Box Jumps
P2: ME DB/KB Squats


Friday

Program #1
3 Rounds – 1:00@ each station
Wall Walk
SA OH Lunges (switch at 0:30)
Jumping Ball Slams
Bodyweight Manmakers
Sandbag Back Squats
(10 sec transition between each movement)

Program #2
3 Rounds, 1:00@ each station of:
SA Hang Squat Clean Thruster (switch at 0:30)
100m Sprint
Pike Push-up
Front Rack Hold (heavy; 2x KB/DB)


Saturday

Program #1
3 Rounds of….
10L/10R Sledge Hammer on Tire
50m Forward/50m Backward Sled Pull
20 per Arm DB/KB Bench Press
20 DB Snatches
20 Hanging Leg Raises

Program #2
Coach’s Choice


Sunday

Program #1
1000m Row
50 Weighted Box Step-ups
50 Landmine Deadlifts
20 Tire Flips
50 Push Press
50 OH Walking Lunges (L+R=1)
50 Ball Slams

Kevin

About Kevin

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

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