wod

CrossFit and Intensity Programming – Week of 12.09.2019

By 12/08/2019 No Comments

CrossFit

Monday
21 – 15 – 9

Kettlebell snatch, left (53lbs/35lbs)
Toes to bar
Kettlebell snatch, right (53lbs/35lbs)
Box jump over (24″/20″)


Tuesday
Every 3:30 for 17:30 (5 sets)

3 Front squats
5 Back squats


Wednesday
AMRAP 7:00

15/12cal Air bike
10/10 Dumbbell Bulgarian split squat (50lbs/35lbs)
5 Strict chest to bar pull-ups

AMRAP 7:00
30 Double unders
10 Jumping lunges
1 Rope climbRest 3 min between AMRAPs

Rest 3 min between AMRAPs


Thursday
3 Rounds for time

400m Run
20 Deadlifts (185lbs/125lbs)
10 Push jerks (185lbs/125lbs)


Friday
100/80cal Row

85 Wall ball shots (20lbs/14lbs to a 10’/9′ target)
70 Burpees


Saturday
Partner Workout

(Alternate rounds)
9 – 6 – 3
Hang power clean (225lbs/145lbs)
Box jump, must step down from the top (36″/30″)

** Once finished reduce the load and immediately start workout 2. 

(Alternate Rounds)
21 – 15 – 9
Hang power clean (135lb/95lb)
Box jump, must step down from the top (24″/20″)


Sunday

TBD


Intensity

Monday

Program #1 (30)
AMRAP 8
200m Run/12 Cals
16 Half Kneeling, Single Arm Landmine Press
Rest 3 Min
EMOM 8
12 TRX Clutch Curls
AMReps V-Ups
Rest 3 Min
AMRAP 8
6 Medball Cleans
7 Box jumps
8 Side Plank Toe-Touch, each side


Tuesday

Program #1 (4)
In 4 min, accumulate 2 Min in an active hang

Program #2 (25)
20 Cals/300m Run
20 Sandbag Cleans
20 Cals/300m Run
20 Man Makers, 2xDB
20 Cals/300m Run
20 Jumping Pull-Ups
20 Cals/300m Run
20 Single Leg weighted Box Step-Up, each leg
20 Cals/300m Run
20 Bench/Box Dips
20 Cals/300m Run
200 Dubs/Singles


Wednesday

Program #1 (14)
4 Rounds
4 Turkish Get-Ups, right
4 Turkish Get-Ups, left
200m Run/12 Cals

Program #2 (12)
60 Goblet Squats
60 Burpee Overs, lateral
** Break reps as desired


Thursday

Program #1 (20)
4 Rounds: 45 sec work/15 sec rest. Rotate.
Lateral Skaters
Bench Dips
TRX Row
Wall Sit, weighted
Alt. DB Snatch

Program #2 (10)
5 Rounds
M1: 10 Z-Press
M2: 100m SPRINT/6 Cal SPRINT


Friday

Program #1 (18)
With a Partner…
Buy-In: 50 Synchro Squats
1500m Row
P1: Row (change every 250m)
P2: Max KB Swings
150 Cal Bike
P1: Bike (change every 25 cals)
P2: Max Overhead Plate Lunge
Cash Out: 100 Synchro Mountain Climbers

Program #2 (10)
AMRAP 10
30 Single/Double Unders
10 Plank Pull-thru, 1xDB
3 Burpees


Saturday

Program #1 (12)
5 Rounds
5 pull-ups
10 Box Jumps
100m Run

Program #2 (18)
21-15-9
Suitcase Deadlift, right
Suitcase Deadlift, left
Cal Row/Bike
Right into…
30-24-18
Plate Ground-to-Overhead
Sit-ups


Sunday

Program #1 (30)
7 Rounds
7 Hand Push-ups
7 Power Cleans
7 Knees to Elbows
7 Deadlifts
7 Floor Presses
7 Russian Swings
7 Pull-ups

Founders Blushing Monk

Kevin

About Kevin

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

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