wod

CrossFit and Intensity Programming – Week of 2.11.2019

By 02/10/2019 No Comments

CrossFit

Monday

Push Press: 3 x 7, adding. First set at 80% of 1 rep max Strict Press (10 mins)

15 min AMRAP Of:
15 Push Jerk (115-95-75/95-75-65)
12 Front Rack Lunges (115-95-75/95-75-65)
9 C2B Pull Ups


Tuesday

EMOM x 6: 2 Touch-n-Go Power Cleans . First set at 60%, add as you wish.
– 2 mins rest then, EMOM x 5: 1 x Power Clean, add as you wish

3 Rounds For Time: (15 min cap)
20 Front Squats (135-115-95/95-75-55)
20 Power Cleans (135-115-95/95-75-55)
75 DU


Wednesday

EMOM x 14, alternating:
– 5 Strict T2B + 5 kipping T2B
– 5 Strict HSPU + 5 Kipping HSPU

10 min AMRAP Of:
20/16 cal Row
30 KB Swings (70/55)


Thursday

Deadlift: 4 x 7. All sets at 78%. (15 mins)

3 Rounds For Time: (9 min cap)
30 Wall Ball
14 Double DB Step Overs (2 x 50/35 – 24”/20” box)


Friday

1 Round (30 min cap)
800m Run
50 Pull-ups
100 burpees
150 Sit-ups
800m Run

12 min skill work
– Rope climb progressions
– Handstand walk progressions


Saturday
Coach’s Choice


Sunday
Coach’s Choice


Intensity

Monday

Program #1
14 Min AMRAP
50L Knee/50R Knee Alt. Arm, Kneeling Battle Rope Waves (100 waves total)
25 Double Unders (1:2 Singles)
15 Lateral Goblet Squats
10 Hollow Rocks
100m Run

Program #2
200m Run/20 Cal Bike
75 KB Swings
200m Run/20 Cal Bike
75 KB Swings
200m Run/20 Cal Bike

Program #3
40 sec work: 20 Sec Rest
M1: Overhead Static Hold (heavy)
M2: 180º Squat jumps
M3:Hanging, Alt. Leg Raises


Tuesday

Program #1
15 Min AMRAP. Waterfall style, with a partner…
10 Weighted Box Step-Overs
20 Strict Press
30 SA DB Hang Cleans (total)
60 Double Unders (1:1 Singles)
* P2 may not begin a movement until P1 completes all reps for the particular movement.
Every 3 minutes, both run 100m.

Program #2
On a 15 min running clock…
In 3 Min…
200m Run
20 Burpee to Plate
AMRAP Grasshoppers

Rest 1 min

In 4 Min…
300m Run
30 Overhead Plate Lunges
AMRAP Burps

Rest 2 min

In 5 Min…
400m Run
40 Plate Thrusters
AMRAP Double/Single Unders

Program #3
4L/4R Turkish Get-ups
Rest 20 seconds


Wednesday

Program #1
400m Run/30 Cal Bike
Then…
4 Rounds
5 Pull-ups
10 Push-ups
15 Squats
Then…200 Double Unders (1:2 Singles)

Program #2
20 Min AMRAP
5 Rope Pull-to-Stand/3 Rope Climbs
10 Lateral Burpee Over Plate/Bar
15 Hang Power Cleans
20 Weighted Straddle Sit-ups

Program #3
Every 90 Seconds x 4
12 Strict Press (heavyish)


Thursday

Program #1
4 Rounds – 45sec work:0:15sec rest
Rotate movement each minute. Rest 1 minute after each round.
Double/Single Unders
Landmine Squats
Ball Slams
Bike
*200m Run after each round

Program #2
EMOM x 12
M1: 8L/8R Landmine Shoulder to Overhead
M2: 10 Hollow Rocks + 10 Supermans
M3: 50m Forward/50m Backward Run


Friday

Program #1
100 Double Unders (1:2 Singles)
Then…
4 Rounds
20 sec L-Hang/V-Up Hold
10 Power Cleans
Then…
100 Double Unders

Program #2
3 Rounds
300m run
8 Man Makers
16 Russian Twists (L+R=1)

Program #3
10m SA Front Rack Lunge Left
10ea SA Bentover Row
10m SA Front Racked Lunge Right
10 Weighted Sit-ups


Saturday

Program #1
4 Rounds: 1 min stations. Rotate between each station. Rest 90 seconds after each round.
Wallballs
Planked KB/DB Pull-thru
Pull-ups
100m Run
Bear Crawl w/ Sandbag Pull-Thru

Program #2
“Choose Your Destiny”…Select one movement for Death By:
Slamball + Over Shoulder
Sumo DL
Sit-ups
Cal Bike
*Begin with 2 reps/cals, add 2 reps/cals each minute
** If you do not finish the necessary reps/cals within the minute, go back down the rep/cal scheme.


Sunday

Program #1
On a 34 Min Running Clock, with a partner…
In 10 Minutes…
100 Bench/Floor Presses (Heavyish)
P1: Works, P2: 100m Run

Rest 2 min

10 Min AMRAP
P1: 20m Walking Lunge
P2: Burpees
*Every 2 minutes: 8 Sit-ups*

Rest 2 minutes

In 10 Minutes…
4 Rounds Each
P1: 30 Cal Row
P2: Kneeling Ball Slams

Kevin

About Kevin

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

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