wod

CrossFit and Intensity Programming – Week of 3.4.2019

By 03/03/2019 No Comments

CrossFit

Monday

[90 sec of work:30 sec of rest] X 12 Rounds
7 Burpees
5 Hang Squat Cleans (115-95-75/75-65-45)
7 Burpees
5 Hang Squat Cleans
In Remainder Of Time…Max Double Unders

*After rounds 4 & 8 rest is 90 sec
** Score is total number of Double Unders over all 12 rounds.


Tuesday

5 Rounds For Quality (14 min)
10 Strict Pull-Ups
10L/10R Alternating Single Arm KB/DB Strict Press (2 x 50/35)

9 min AMRAP Of:
12 Deadlift (205-185-155/135-115-95)
12 Toes-to-Bar


Wednesday

Every 30 secs x 6 mins (13 sets): 2 x Hang Squat Snatch at 65%

For Time: (18 min)
40-30-20-10 Cal Row 6
40-30-20-10 Thrusters (75-55-45/55-45-35)


Thursday

EMOM x 21, alternating
M1: 18/14 Cal bike
M2: 60 DU
M3: 40 secs of gymnastics practice
* Athlete’s Choice: Ring/Bar Muscle Ups, C2B Pull-Ups, Pull-ups, Toes-to-Bar. Work on the movement you need to improve.


Friday

19.3 Open WOD
For time:

200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

50-lb. dumbbell, 24-in. box 
Time cap: 10 minutes


Saturday
Coach’s Choice


Sunday
Coach’s Choice


Intensity

Monday

Program #1
8 Min AMRAP
8 Slamball Squat Clean Jump Slams
16 Overhead Step-back Lunges (total)

Program #2
With a Partner…
150 Cal Row
P1: Row/P2: Hold HEAVY Deadlift (BB/KB/DB)
* Switch Every 15 Cals
** P1 Stops if weight is dropped

Program #3
15 Min AMRAP
10 BB Floor Press
15 BB Bentover, Supinated Grip Rows
20 BB Leg Wipers (total)
** Every 3 Minutes: 40 Jumping Jacks


Tuesday

Program #1
12 Min AMRAP
4 Rope Climb to Stand/2 Rope Climbs
12 Box Dips
12 Pull-ups
12 Hand Release Push-ups

Program #2
EMOMx12
M1: 12 Knees to Elbows
M2: 10L/10R Single Arm Suitcase Deadlifts

Program #3
8 Min Up-Ladder
4 Weighted Sit-ups
20m L/20m R SA Overhead Carry
*add 3 Sit-ups each round


Wednesday

Program #1
[40 sec Work/20 sec Rest] x 15; Rotating
M1: Front Rack Wall-Sit
M2: Push Press
M3: Deadlift

Program #2
ACCUMULATE a 5 min L-Sit/L-Hang

Program #3
10 Min AMRAP, with a Partner
P1: Cal Bike/Row
P2: 40m Bear Crawl + 12 Ball Slams


Thursday

Program #1
Every 90 Sec x 10
50m Sprint + 50m Jog
OR….10 Cal SPRINT + 20 sec light pedal/paddle

Program #2
400m Run/25 Cals
50 Sit-ups
75 KB Swings
400m Run

Program #3
Tabata x 12 (20 Sec Work/10 Sec Rest), Alternate…
Plank KB/DB Pull-Thru
Tuck Knee Squat Jumps


Friday

If not doing the Open
Program #1
AMRAP 10

200 m. Run
20 Lunges
10 Burpees

Program #2
AMRAP 10
15 KB Swings
15 Air Squats
15 Sit Ups

Program #3
AMRAP 10
10 Cal Bike or Row
15 Slamball
100 m. Slamball Run

___

If doing the Open

19.3 Open WOD
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

50-lb. dumbbell, 24-in. box 
Time cap: 10 minutes

*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, Boxes, and Wall Space
*** 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
“Partner 100’s Workout”
100 SA DB Snatch (50/arm for both)
100m Run
100 Cal Row
100m Run
100 Ball Slams
100m Run
100 Push Press
100m Run
100 Box Jumps
100m Run
** P1 works/P2 Rests
** Both partners run


Sunday

Program #1
EMOM X 10
Odd: 10 Lateral Burpees + ME Front Squats (KB/DB/BB)
Even: 10 Plate Ground to Overhead + ME Russian Twists with Plate

Program #2
3 Rounds
15 Push Press
15/12 Cal Row/Bike

Program #3
12 Min AMRAP
15 Air Squats
30 TRX Rows
60 Flutter Kicks

Kevin

About Kevin

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

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