wod

CrossFit and Intensity Programming – Week of 3.11.2019

By 03/10/2019 No Comments

CrossFit

Monday

Back Squat: 5 x 3, all sets at 88% (15 mins)

8 min AMRAP Of:
9 Pull-ups or 6 Muscle-Ups
9 Deadlift (2252-185-155/135-115-95)


Tuesday

Every 2 mins x 5 sets
5 x Push Press at 60-65% of 1 rep max jerk
After each set perform 7 strict C2B Pull Ups

4 Rounds For Time (15 min cap)
50 DU
15 Lateral Burpees Over Barbell
10 Hang Power Cleans (155-135-115/105-95-75)


Wednesday

Every 30 secs x 6 mins (13 sets): 1 Squat Snatch @ 80%

30-20-10 Reps For Time (15 min cap)
Cal Row
Power Snatch (95-75-55/65-55-35)
Overhead Squats


Thursday

20 mins For Quality Of:
50m Single Arm Farmer Carry ea. Arm (AHAP)
10 Lateral Box Step Ups ea. Leg
10 Single Arm Thrusters ea. Arm (AHAP)

7 min Total Max Calories as a team of 3
– Row
– Bike
– 3rd person rests
Rotate as you wish.


Friday

19.4 Open WOD
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

(Cap 12:00)


Saturday
Coach’s Choice


Sunday
Coach’s Choice


Intensity

Monday

Program #1
27-21-15
Front Squats
Hanging Leg Raises

Program #2
3 Rounds. 1 Minute at each station.
Push Press
KB Swings
Lateral Burpee to Plate
Straddle Sit-ups
100m Backwards Run
Rest


Tuesday

Program #1
4 Rounds
50 Double Unders (1:2 Singles)
12 Pike Push-ups

Program #2
12 Min AMRAP
10 Sumo Deadlifts
20 Jumping Rope Slams
40 Mountain Climbers (total)
100m Run

Program #3
M1: SA Planked Rope Slams (alt. Every 15 reps)
M2: Pull-ups
M3: Thrusters


Wednesday

Program #1
9 Min AMRAP
200m Row
15 Plate Ground to Overhead
10 Burps

9 Min AMRAP
20 Single Arm Thrusters (total)
10 Pull-Ups

9 Min AMRAP
15 Deadlifts
200m Shuttle Run (50m X 4)/15 Cals

** Set the ENTIRE workout up before starting the first AMRAP. 1 min rest between AMRAPs.


Thursday

Program #1
30-20-10
Cals Bike/Row
Wallballs
Hollow Rocks
Strict Press

Program #2
10 Min AMRAP
20 Jump Lunges
10 Single Arm Snatch (L+R=1)
5 Wall Walks

Program #3
8 Min AMRAP
100m Run
8 Pull-ups


Friday

If not doing the open:

Core
On the 2:00 x 3
:30 Plank
20 Medball Side Bends
20 Russian Twists

AMRAP 12
30 DB Snatch
20 Burpees
10 Cal Bike or Row

AMRAP 12
30 Sit Ups
20 Box Donkeys
10 Box/Bench Dips

AMCAP 12
Teams of 3
Max cal Bike
Switch every 5/7 Cals

*Optional: Static hold of choice while not on the bike

___

If doing the Open

19.4 Open WOD

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

(Cap 12:00)

*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 Bars
*** 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
Tabata x 2 (20 sec work/10 sec rest).
Tabata #1: Push-ups
Rest 1 Min
Tabata #2: Alternate between Bicycles and Scissor Kicks

Program #2
“Up-Ladder”
5 Power Cleans (BB or 2xDB)
5 Front Squats
5 Push Press
400m Run/25 Cals
** Add 3 reps each round


Sunday

Program #1
With a Partner…
6 min Row/Bike for Cals
Immediately into…
6 Min AMRAP
6 Man Makers
10 Box Jumps
** P1 – Works: P2 – Sit-ups
*** Rotate as desired

REST 3 min

15 Min AMRAP (w/ partner)
10 Weighted Box Step-Overs
10 Sumo Deadlifts
10 Burpees
** P1 – Works: P2 – Plank Hold of Choice
** Rotate if P2 breaks plank position
** Both Burpee

Kevin

About Kevin

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

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