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CrossFit and Intensity Programming – Week of 12.10.2018

By 12/09/2018 No Comments

300 Challenge – Week 3

3:00 Minute Max Calorie Row

Rules:
– Rowers MUST be set to a 3:00 countdown (Select Workout > New Workout > Single Time)
– You will receive 1 point for every calorie rowed
– You can try this as many times as you want during the third week, but you only get one score.
– Any team with all athletes completing the test will receive 100 points
– The team with the highest calories rowed (team total; only one score from each member) will get a 100 point bonus

Weekly Bonus Point Opportunity
Creative Instagram team picture = 50 points for every personal Instagram account it is posted and tagged @intensityparkmeadows #pm300challenge

 

CrossFit

Monday

Deadlift: 4 x 7, all sets at 75%. (14 mins)

10min AMRAP Of:
40 DU
12 Push Jerk (135-115-95/95-75-65)
10 C2B Pull Ups


Tuesday

20 mins Moving with Purpose
– 9 & 9 Single Leg Step Ups w. barbell in front rack position @ 25% of 1 rep max back squat weight, 24/20” box
– 50m Left/50m Right, Single Arm OH Carry. As heavy as possible.
– 45 sec Hollow Hold

30 Squat Clean & Push Jerks For Time @ 155-135-115/105-95-75 (5 min cap)


Wednesday

90 sec of work/30 sec of rest for 12 Rounds.
12/10 Cal Row
10 Hang Power Snatch (95-75-45/65-55-35)
In remainder of time, max lateral burpees-over-bar
*After rounds 4 & 8, rest is 90 sec
** 3 scores today. Lowest number of Lateral Burpees Over Rower from each of the three blocks of rounds (1-4/5-8/9-12).


Thursday

12 mins For Quality Of:
11 Strict Pull Ups with 3 sec negative
11 Strict Dips with 3 sec negative

4 Rounds For Time: (13 min cap)
200m Run
15 OH Squats (135-115-95/95-75-55)
15/12 Cal Bike


Friday

Every 90 sec x 9 sets (12 mins): 1 x Hang Snatch + 1 x Hang Snatch from Below Knee + 1 Snatch From Floor. First set at 50%, build slowly.

3 Rounds for time of: (10 min cap)
20 KB Swings (70-50-35/50-35-25)
20 T2B
20 Push Ups


Saturday
Coach’s Choice


Sunday
Coach’s Choice


Intensity

Monday

Program #1
With a partner…
400 OH Walking Lunges (L+R=2)
300 G2OH w/plate
200m Run w/ plate
100m Plate Pinch Carry
50 Plate Burpees w/ Plate Pass ea. Rep
*Plate is ALWAYS in use. Switch as needed.

Program #2
3 Rounds
200m Run
20 Hanging Leg Raises
20 See-Saw Shoulder Presses (L+R=1)


Tuesday

Program #1
12 Minute AMRAP
100m Sled Pull
8 Tire Flips
10 Seated Strict Press
10 Calorie Bike

Program #2
1,000m Run
50 Abmat Sit-ups
40 TRX Rows
30 Sandbag Squats
20 Kneeling Strict Press (10L/10R)


Wednesday

Program #1
3 Rounds
3 per Side Turkish Get-Ups
200m Run

Program #2
1-2-3….9-10
2xDB/KB Squats
Burpees over DB/KB

Program #3
7 Minute UP Ladder…
5 Pull-ups
5 Push-ups
5 Wallballs
*increase by 2 reps each round


Thursday

Program #1
3 Rounds: 45 sec work/15 sec rest
Air Squats
Bench Dips
Pike Press
TRX Mountain Climbers

Program #2
4 Rounds
15 Cal Bike/Row
16 SA Snatch (L+R=2)

Program #3
10 Minute EMOM
Odd: ME Z-Press
Even: 100m Run


Friday

Program #1
With a Partner…
Buy-In: 50 each, Synchro Squat w/ Plate-Press Out
1500m Row
P1: Row (change every 250m)
P2: ME KB Swings
150 Cal Bike
P1: Bike (change every 25 cals)
P2: ME SA Overhead Lunges
Cash Out: 40 Man-makers (total; alt P1/P2 ea. rep)

Program #2
9 Min AMRAP
30 Hanging, Alt-Leg Raises (L+R=2)
30 Weighted Russian Twists (L+R=2)
15 Hand Release Push-ups
75 Single Unders (NO DOUBLE UNDERS)


Saturday

Program #1
5 Rounds
10 pull-ups
10 Box Jumps
20 Wallballs
200m Run

Program #2
21-15-9
Deadlifts
Calorie Row
THEN…
15-12-9
Thrusters
Toes to Bar


Sunday

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

Kevin

About Kevin

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

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