wod

CrossFit and Intensity Programming – Week of 2.4.2019

By 02/03/2019 No Comments

CrossFit

Monday

1. 90 sec of work – 30 sec of rest for 12 Rounds
8 Front Squats (95-75-45/65-55-35)
8 Lateral Burpees Over Barbell
Max Effort DU

*After rounds 4 & 8 rest is 90 sec
** Score is total number of DU’s


Tuesday

1. 20 mins for quality of:
10 & 10 Single Leg Front Rack Step Ups @ 30% of 1 rep max back squat weight (24/20” box)
60 sec Hollow Hold
60 sec Nose & Toes HS Hold

2. 1000m Row For Time


Wednesday

1. EMOM x 12, alternating:
– 4 Strict Pull Ups + 6-8 Kipping Pull Ups
– 7 Strict Dips

2. For Time: (11 min cap)
21-18-15-12-9-6-3- Hang Power Clean (135-115-95/95-75-55)
12/9 Push Ups following each round of HPC


Thursday

1. EMOM x 12: 2 Snatch. All reps have a 3 sec pause in the catch.
Mins 1-4 @ 55%
Mins 5-7 @ 65%
>Mins 8-10 @ 75%
Mins 11-12 @ 85%

2. 10min AMRAP Of:
10 Alt DB Snatch (70/50)
15 Wall Ball
10 Cal Bike


Friday

1. Back Squats: 3 x 7, all sets at 78% (12 mins)

2. 8 Rounds For Time: (12 min cap)
10 KB Swings (70/55)
6 Strict HSPU
4 Burpee Pull Ups


Saturday
Coach’s Choice


Sunday
Coach’s Choice


Intensity

Monday

Program #1 – Tabata This – 0:20 Work/0:10 Rest
Complete 8 Rounds before changing stations
1 minute rest between each Tabata

Air Squats
Row
Pull-Ups
Sit-Ups
Push-Ups

Program #2
3 Rounds
200m Run
15 Plate Front Raise to Overhead


Tuesday

Program #1 – Intensity Test: 30 Hang Power Cleans

Program #2
12 Min AMRAP
30 Cal Bike/400m Run
10 Hollow Rocks
10 Bench Dips
10 Archer/Superman Rocks

Program #3
8 Min Up-Ladder
3 Thrusters
3 Floor Press (same BB/DB/KB)
*Add 2 reps each round*

Program #4
6 Min AMRAP
40 Double Unders (2:1 Singles)
30 Bicycles Forward
30 Bicycles Backward


Wednesday

Program #1
12 Min AMRAP With a Partner…
P1: 2 x (50m Bear Hug Sandbag Run + 10 Sandbag Deadlifts)
P2: 30 TRX Mountain Climbers (total) +
8 Burps + ME Plank

Program#2
3 Rounds
40m Walking Lunge
20 SA Z-Press (total)

Program #3
4 Rounds – 40 sec work/20 sec Rest, alternate
KB Swings
V-Ups


Thursday

Program #1
In 6 minutes…
1k Row/80 Cal Bike
AMRAP Thrusters

Pogram #2
4 Rounds
10 Deadlifts
200m Shuttle Run (50×4)

Program #3
With a partner. Break up reps/meters as needed.
400m Sled Drag
300 Double Unders (1:1 Singles)
200 Ring Rows
100 Russian Twists (L+R=1)
50 Push-ups + Shoulder Taps


Friday

Program #1
On a 17 Minute Running Clock…
5 Min ME Burpee Box Jumps

Rest 1 minute

5 minute AMRAP
10 SA DB Snatch (total)
15 Plate Front Raises

Rest 1 Minute

5 Min ME SA Plate Pinch for Distance
(switch arms as needed)

Program #2
4 Rounds
15 Cal Bike
8 Pike Push-Up
6 Sit-ups
100m Sprint

Program #3
8 Min AMRAP
20 Plate Ground to Overhead
12 SA Renegade Rows (total)
*Every 2 min: 8 Lateral Squat Jumps (total)*


Saturday

Program #1
With a Partner…
60 2xKB/DB Front Rack Squats
50 Calorie Bike
40 Pull-Ups
50 Weighted Step-Back Lunges (L+R=1)
40 Calorie Row
30 Shoulder to Overhead
P1: Work, P2: SA Suitcase Hold (heavy)

Program #2
EMOMx10
M1: 40 sec Double/Single Unders
M2: 20 Knees to Elbow

Program #3
200m Jog/Walk


Sunday

Program #1
1K Row/80 Cal Bike
80 Air Squats
60 SA Snatches (total)
40 Burpee Box Jump Overs
20 Toes-to-Bar
1K Row/80 Cal Bike

Program #2
Down Ladder
10-9-8…1
Balls Slams
50m run after each set

Kevin

About Kevin

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

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