wod

CrossFit and Intensity Programming – Week of 2.18.2019

By 02/17/2019 No Comments

CrossFit

Monday

(90 sec of work:30 sec of rest) x 12 Rounds
10 Push Jerk (95-75-55/65-44-45)
10 Front Squats (95-75-55/65-44-45)
Max Effort Burpees
*After rounds 4 & 8 rest is 90 sec
** Score is total number of burpees


Tuesday

EMOM x 12 – Alternating
– 4 Strict Pull Ups + 6-8 Kipping Pull Ups
– 7 Strict Dips

For Time: (12 min cap)
21-15-9 Devils Press (2 x 50/35)
30 / 25 Cal Row after each set of DP
OR
42-30-9 Single Arm DB Snatch (total reps; 50/35)
30 / 25 Cal Row after each set of snatches


Wednesday

Every 30 secs x 6 mins (13 sets): 2 x Touch N Go Squat Snatch at 60%

4 Rounds For Time: (20 min cap)
30 Wall Ball
20 Hang Power Snatch (75-55-45/55-45-35)
10 Burpee Box Jump (24/20”)


Thursday

Back Squats: 4 x 5, all sets at 83% (15 mins)

8 min AMRAP Of:
3 Power Clean (155-135-115/95-75-55)
9 Push Up
12 Air Squats


Friday

19.1 Open WOD
15 Minute AMRAP
19 Wallball (M: 20# to 10′ / W: 14# to 9′)
19 Cal Row

*If not doing the open you do not need to fill out a score sheet and you do not need a judge
**Athletes signed up for the Open get priority on RXd weights and rowers
***If classes are big and you are not signed up for the open it will be a 19 cal Bike instead

The workout will be run in 2 heats to accommodate judging 🙂


Saturday
Coach’s Choice


Sunday
Coach’s Choice


Intensity

Monday

Program #1
14 Min “Up Ladder”
200m Run/15 Cal Bike or Row
4 Hang Power Cleans
4 Lateral Burpees
4 Push Press
4 Pull-ups
* Run/Row at start of each round
* Add 4 reps each round

Program #2
6 min AMRAP
20m SA Farmer Carry (heavy)
10 Goblet Squats
20m SA Farmer Carry
10 Goblet Squats

Program #3
21-15-9-6-3
Hand Release Push-ups
*30m Walking lunge after each set


Tuesday

Program #1
600m Run
15 Wallball
15 V-ups
400m Run
20 Wallball
20 V-ups
200m Run
25 Wallball
25 V-ups

Program #2
With a Partner, 16 min to complete
75 Partner Sit-ups (pass med ball; both sit-up each time)
90 Synchro Burpees
100 Wallballs (Each)
* Every 4 minutes, both run a tethered 100m (both hold a band)
** Break into sets, if and desired

Program #3
21-15-9
SA Shoulder Press (L+R=1)
Weighted Step-Back Lunge (total)


Wednesday

Program #1
Intensity Test: 5 Min of DB/KB burpees (no jump)

Program #2
10L + 10R SA Hang Snatch
5 Burpees to Plate
10 Knees to Elbows
10L + 10R SA Hang Snatch
10 Burpees to Plate
20 Knees to Elbows
10L + 10R SA Hang Snatch
15 Burpees to Plate
30 Knees to Elbows, Alt. Leftside-Rightside (total)

Program #3
E3MOM x 5
10 Deadlifts
10 Pull-ups
20 Air Squats
100m Run


Thursday

Program #1
30-20-10
Calorie Bike/Row
Weighted, Single Leg Box Step-ups (total)
Hanging Leg Wipers (L+R=2)
Single Arm Bench Press (total; heavyish)
*Every 2 Minutes – 10 Plank Skier Hops (total)

Program #2
3 Rounds – 40 Sec work: 20 sec Rest
M1: TRX Plank Hold
M2: Burpee Tuck Knee Jumps
M3: Elbow Plank L/R Hip Taps

Program #3
50 KB Swings
50 Push-ups
800m Run
50 Push-ups
50 KB Swings


Friday

If not doing the Open
Program #1
15 min AMRAP
10 Deadlift
20 Burpees
30 Jumping Jacks

Program #2
15 min AMRAP
10 TRX Row
20 Slamball + Over Shoulder
30 Mountain Climbers

___

If doing the Open
19.1 Open WOD
15 Minute AMRAP
19 Wallball (M: 20# to 10′ / W: 14# to 9′)
19 Cal Row

*If not doing the open you do not need to fill out a score sheet and you do not need a judge
**Athletes signed up for the Open get priority on RXd weights and rowers
*** Please start at the same time as the other AMRAPs

The workout will be run in 2 heats to accommodate judging 🙂
If planning on coming in midday or in the evening please try to attend the CrossFit Class times


Saturday

Program #1
600m Weighted Run

Program #2
3 Rounds
30 Rotating Plate Ground to Overhead (total)
20 Plate Sit-ups

Program #3
With a partner…
25 Min AMRAP
60 DB/KB Thrusters
50 V-Ups
40 Box Jumps
* Every 5 minutes, 100m Run
** P1 Work/P2 Rest. Break up reps as desired.


Sunday

Program #1
10-9-8-7-6-5-4-3-2-1 of…
Calorie Row/Bike
Deadlifts (heavyish)
Hand Release Push-ups

Program #2
50-40-30-20-10
Double Unders (1:2 Singles)
Abmat Sit-ups

Finisher: Coach’s Choice

Kevin

About Kevin

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

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