wod

CrossFit and Intensity Programming – Week of 12.31.2018

By 12/30/2018 No Comments

CrossFit

Monday

1. 10 mins to find a 5 rep max Power Clean. Does NOT need to be touch and go, BUT does need to be completed within 30 secs.

2. 15 min AMRAP Of:
9 Hang Power Cleans (165-135-115/105-85-65)
12 Lateral Burpees Over Bar
15 Cal Row


Tuesday

90 sec of work – 30 sec of rest for 12 Rounds.
*After rounds 4 & 8 rest is 90 sec
12/10 Cal Row or Bike
5 Devils Press (2 x 50/35)
In remainder of time, max lateral burpees over DB’s
* 3 scores today. Highest number of Lateral Burpees Over DB’s during each of the 3 sets.


Wednesday

1. 20 mins for quality of:
– 10 + 10 Single leg step ups at 25% of 1 rep max back squat (24”/20” box)
– 8 x 3 sec negative HSPU. Kick down after each rep
– 60 sec Hollow Hold

2. 5 min AMRAP Of:
3 Power Cleans (185-155-135/125-95-75)
3 Front Squats
3 Push Jerks


Thursday

1. Bench Press: 4 sets x 5 reps (13 mins)
Strict Pull Ups: 3 x Max Effort sets (10 min)

2. 10 min Ladder Of…3-6-9-12-15-18-(n+3)
Thrusters (95-75-45/65-45-35)
35 DU after each round of Thrusters


Friday

1. Deadlift: 5 x 3 reps, all sets at 85% (18 min)

2. 2 Rounds For Time: (14 min Cap)
30 cal Row
25 Push Jerk (135-115-95/95-75-55)
20 Alt Front Rack Lunges (135-115-95/95-75-55)


Saturday

Coach’s Choice


Sunday
Coach’s Choice


Intensity

Monday

Program #1
WIth a Partner…10 Minute AMRAP
P1= 250m Row
P2= AMRAP 10 Wallball + 10 Hanging Alt. Leg Raise (total)

Program #2
4 Rounds
In 2 Minutes…
200m Run
AMRAP Lateral box step overs
Rest 1 Min

Program #3
8 Minute EMOM
Odd: ME Push Press
Even: 30 Sec Bridged TRX/Ring Row


Tuesday

Program #1
Intensity Test: 2 Minutes
Max Effort Floor Press

Program #2
3 Rounds: 90seconds at each station, No rest between stations. 1:00 Rest between rounds
Tire Flips
200m Run
Jumping Pull-Ups
Bike
KB Swing to Sprawl

Program #3
25-20-15
Lateral KB Swings (L+R=2)
Hollow Rocks


Wednesday

Program #1
3 Rounds
9 Hang Power Cleans
7 Barbell Roll-outs
5 Lateral Burpee Over Bar

Program #2
24-18-12
Alt. Single Arm Thrusters (L+R=2; 2x DB/KB)
48-36-24
Double Unders (2x Singles)

Program #3
14 Min AMRAP
50m Sled Push Sprint
20 Pushups
200m Run
20 Wallballs
20 Tire Sledge Hammer Hits


Thursday

Program #1
In 5 Minutes…GO! GO! GO!
600m Run
20 Hand Release Push-ups
ME Pull-ups

Program #2 (12)
4 Rounds
200m Run
16 SA Overhead Squats (total)

Finisher
14 Min AMRAP
20m Bear Crawl
20 Lid Pikes
20 Plate Ground to Overhead
20 Cal Row


Friday

Program #1
1,000m Row
100 Battle Rope Lateral Waves
500m Run
100 V-Sit Alt. Arm Battle Rope Waves
40 Cal Bike

Program #2
3 Rounds
200m Run
20 Bench Press
20 Lateral Skaters (Total)
20 Plate Overhead Walking Lunges (Total)


Saturday

Program #1
2 Minutes ME Supinated Grip Bentover Rows
2 Minutes ME Goblet Squats
2 Minutes ME Turkish Sit-ups
Rest 90 seconds between each

Program #2
20 Minute AMRAP
5 Pull-ups
10 Pushup
15 Air Squats
15 KB Sumo Deadlifts
10m Lid Walk
100m Sled Pull


Sunday

Program #1
With a Partner…
$-In: 80m Bear Crawl (switch every 10m)
30 Deadlifts
400m Partner Run
80 Toes to Bar
24 Deadlifts
400m Partner Run
60 Burpee Box Jump Overs
18 Deadlifts
400m Partner Run
40 Z-Press
* Increase weight each set of deadlifts
$-Out: 80 Synchro Push-Up + Alt Hand Clap

Kevin

About Kevin

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

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