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CrossFit and Intensity Programming – Week of 12.17.2018

By 12/16/2018 No Comments

300 Challenge – Week 4

Weekly Physical Challenge
50 Hang Power Clean (95-75-55/65-55-45)
50 Wallballs (20/14)
50 Push Press (95-75-55/65-55-45)
50 Lunges
50 KBS (50/35)
50 Double Unders

75 points for each person from the team that completes the workout
– Must be completed at the gym
– Any team where all members do the workout get a 100 point bonus

Weekly Bonus Point Opportunity

– 25 points for posting a pic from the Holiday Throwdown and tagging @intensity Park Meadows #pm300 challenge
– 100 points for each person from team signed up for the holiday throwdown

Extra Physical Challenge Bonus

Total Calories on Bike for 1:00 Minute
Rules:
– You will receive 5 points for every calorie biked. (Example: 30 calories = 150 points)
–  ONLY ONE ATTEMPT ALLOWED.
– Teams with all athletes recording a score will receive 100 points
 – The team with the most calories (team total, one score from each member) will get a 100 point bonus

 

CrossFit

Monday

50 Hang Power Clean (95-75-55/65-55-45)
50 Wallballs (20/14)
50 Push Press (95-75-55/65-55-45)
50 Lunges
50 KBS (50/35)
50 Double Unders


Tuesday

1. Back Squats: 4 x 5 reps , all sets at 80% (15 mins)

2. 8 min AMRAP Of:
10 Thrusters (95-75-45/65-55-35) – ALL reps to be unbroken. 
10 Pull Ups (C2B/Chin over/Bridged Ring Rows)


Wednesday

1. 3 x 5 Bench Press, building
3 x 10 Snatch Width, Supinated Grip, Shoulder Shrug; building (12 mins)

2. 13 min AMRAP Of:
20/16 cal Row
75 DU
20/16 cal Bike


Thursday

1. 12 mins for Quality Of:
7 Strict T2B w. 3 sec negative
7 Strict HSPU w. 3 sec negative

2. 12 min AMRAP Of:
16 Alt DB Snatch (50-35-25/45-25-15)
16 Single Arm OH Lunges (8 each hand)


Friday

1. Deadlift: 4 x 5 reps, all sets at 80% (15 mins)

2. With a 9 min Clock,
Max Hang Power Clean (155-135-115/105-85-65)
• Every time barbell is dropped, run 100m
• Score is total HPC completed in 9 mins


Saturday

TEAMS OF 3
8 Minute AMRAP
Wallballs (switch every 10 reps)

8 Minute AMRAP
Burpees (switch every 10 reps)

8 Minute AMRAP
Bike (switch every 6/10 cals)

8 Minute AMRAP
KBS (switch every 10 reps)


Sunday
Coach’s Choice


Intensity

Monday

Program #1
50 Hang Power Clean (95-75-55/65-55-45)
50 Wallballs (20/14)
50 Push Press (95-75-55/65-55-45)
50 Lunges
50 KBS (50/35)
50 Double Unders

Program #2 (if time allows)
“n” min AMRAP
0:30 KB Deadlifts (heavy)
0:30 Mountain Climbers


Tuesday

Program #1
3 Rounds, 1:00 at each station. Rotate each minute.
Handstand Hold
100m Run
Box Jump Overs
Battlerope Rainbows
KB Swing + High Pulls

Program #2
500m Run/600m Row

Program #3
15 Minute AMRAP
100m Backward Sled Pull
15 Push Press
15 Weighted Box Step-ups
15 Power Cleans
*Every 3 minutes  = 10 Burpee Plank Jacks


Wednesday

Program #1
21-15-9
2x Kettlebell/Dumbbell Thrusters
Calorie Row
Single Leg Burpees

Program #2
3 Rounds
200m Run
15 Pull-ups
20 SA Snatches

Program #3
Complete Tabata before changing movements…
Strict Press
Lateral Jumping Ball Slams


Thursday

Program #1
Buy In: 100 Synchro Air Squats
80 Cal Bike/Row
60 Pull-ups
40 Burpee Broad Jumps
20 Rope Pulls to Stand
10 Man-Makers
Cash Out: 400m weighted run
*P1: work/P2: HEAVY KB/DB suitcase hold. Switch as needed. Every 3:00, BOTH do a weighted 100m run.

Program #2 (if time allows):  EMOM x “n”
Odd: 25 KB Swings
Even: 20 Hollow Rocks


Friday

Program #1
200m Run
20 Front Squats
200m Run
20 Burpee Box Jumps
200m Run
30 Push Press
200m Run
30 Lateral Burpee Box Jumps

Program #2
400m Run
40 SA Hang Cleans (L+R=2)
500m Row
40 Plate Front Raises (heavy-ish)
400m Run


Saturday

TEAMS OF 3
8 Minute AMRAP
Wallballs (switch every 10 reps)

8 Minute AMRAP
Burpees (switch every 10 reps)

8 Minute AMRAP
Bike (switch every 6/10 cals)

8 Minute AMRAP
KBS (switch every 10 reps)


Sunday

Program #1
5 Rounds – 3:00 work/1:00 rest
4 Power Cleans
8 Burps
12 Lateral Jump Squats

Program #2
Coach’s Choice

Kevin

About Kevin

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

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