wod

CrossFit and Intensity Programming – Week of 3.18.2019

By 03/17/2019 No Comments

CrossFit

Monday
1. Deadlift: 5 x 3. All sets at 85% (15 mins)

2. For Time (Cap 15:00):
100 Double Unders
25 Deadlift (M: 225,185,135 / F:155,125,95)
75 Wall Ball (20,14)
25 Deadlifts (M: 225,185,135 / F:155,125,95)
100 Double Unders


Tuesday
For Time (Cap 30:00)

6k Row – Team of 3
Switch every 250m.
*12 Box Jump Overs after each row


Wednesday

1. Work Up to a heavy (12:00)
Push Press + Push Jerk + Split Jerk

2. For time (Cap 12:00):
21 OHS (M:95,75,55 / F:65,55,35)
21 CTB Pull Ups
21 Thruster (M:95,75,55 / F:65,55,35)
21 CTB Pull Ups
21 STOH (M:95,75,55 / F:65,55,35)
21 CTB Pull Ups


Thursday

AMRAP 20
400 m. Run
12 Power Snatch (M:75,65,45 / F:55,45,35)
12 Burpees Over Bar


Friday

19.5 Open WOD
33-27-21-15-9
Thrusters (95,65)
CTB Pull Ups
(Cap 20:00)


Saturday
Coach’s Choice


Sunday
Coach’s Choice


Intensity

Monday

Program #1 (15)
4 Rounds
200m Run with Medball
20 Wallball
20 Lateral Box-Step-ups w/ Medball

Program #2 (6)
300 Double Unders (1:2 Singles)
** Every 1 min, 6 burpees

Program #3 (12)
Buy-In: 400m Run/25 Cals
Then…AMRAP
15 Deadlifts
10 Hanging Alt-Leg Raises (L+R=1)
5 (Goblet Squat + L and R Step-back Lunge)


Tuesday

Program #1 (8)
8 Min AMRAP
10L/10R SA Push Press
20 TRX Pikes
30 KB Swings

Program #2 (8)
With a partner, relay style…
100m / 200m / 300m / 300m / 200m / 100m
or…Cals, 10/20/25/30/25/20/10
P1: work, P2 rest

Propgram #3 (18)
E2MOM x 9. Alternating…
1: 10 DB Burpees + 5L/5R Turkish Sit-ups
2: 20 Plate Ground to Overhead +  10 Ball Slams
3: 25 Cal Bike/Row SPRINT!!


Wednesday

Program #1 (12)
10 Minute AMRAP
30 Mountain Climbers (total)
15 Push Press
50mR/50mL SA Farmer Carry
15 Deadlifts
30 TRX Knee Tucks

Program #2 (8)
8 Minute “Up Ladder”
3-6-9-12…
Pull-ups
Front Rack Squats

Program #3 (12)
400m Run
20 V-Ups
10 Hand Release Push-ups


Thursday

Program #1 (23)
4 rounds: 1 Min stations; 1 min rest after each round
Handstand Hold
Box Jumps
Landmine Standing Rotations
Power Cleans
Plank Jack Burpees

Program #2 (12)
12 Min AMRAP With a Partner…
30 Knees to Elbows
40 OH Plate Lunges
400m Run
P1: Works, P2: Weighted static hold of choice


Friday

If not doing the open

AMRAP 20
5 Box Jump Overs
10 Push Ups
15 Air Squats
200 m. Run

AMRAP 20
5 Burpees
10 DB Snatch (total)
15 Sit Ups
250 m. Row or 1:00 Bike

___

If doing the Open

19.5 Open WOD

For time:
33-27-21-15-9
Thrusters (95,65)
CTB Pull Ups

(Cap 20:00)

*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 (16)
4 Rounds, With a Partner…
20 Box Jumps Each, alt reps
12 Synchro Burpees
200m Run, Both

Program #2 (10)
10 Min AMRAP
15 KB Swings
10 Sit-ups
** Every 2 minutes, 6 Hand Release Push-Ups

Program #3 (8)
8 x (40 sec work/20 sec rest)
Alternate: Left/Right KB Windmills


Sunday

Program #1 (25)
25 Min AMRAP
100m Sled Pull
20 Ball Slams
100m Farmer’s Carry
20 Weighted Box Step-ups
100m Sandbag Run
20 SA Strict Press

Program #2
Coach’s Choice

Kevin

About Kevin

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

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