wod

CrossFit and Intensity Programming – Week of 3.25.2019

By 03/24/2019 No Comments

CrossFit

Monday

Back Squat: 5 x 2, all sets at 93% (16 mins)

8 min AMRAP Of:
5 Power Cleans (155-135-115/95-75-55)
18 Wall Ball


Tuesday

5 sets of each, alternating: (14 mins)
– 10 Tempo Push Ups (32X1)
– 10 Strict Pull Ups

For Time: (10 min cap)
1000m Row
30 Devils Press (2 x 50/35)
20 Lateral Burpees Over DB’s


Wednesday

Every 30 secs for 6 mins (13 sets): 1 Squat Clean @ 85%

For Time: (14 min cap)
20 Hang Squat Cleans (135-115-95/95-75-65)
30 Toes-to-Bar
1K Run
30 Toes-to-Bar
20 Hang Squat Cleans


Thursday

20 mins For Quality Of:
100m Front Rack Carry (2x KB/DB; AHAP)
60 sec max HS Walk / 60 sec Nose & Toes Hold
60 sec Max DU / DU Practice

6 min AMRAP In a team of 3:
– Max Cal Bike
– Max Burpee Box Jumps (24”/20”)
– Rest
*score is total calories + BBJ as a team
**swap as you wish


Friday

TBD 


Saturday
Coach’s Choice


Sunday
Coach’s Choice


Intensity

Monday

Program #1 (17)
5 Min AMRAP
16 SA Snatch (total)
8 Toes to Bar
REST 1 Min
5 Min AMRAP
10 Box Jumps
8 Pull-ups
REST 1 Min
5 Min AMRAP
16 KB Swings
8 Burpees

Program #2 (15)
15 Min AMRAP
200m Run/12 Cals
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead


Tuesday

Program #1 (3)
Intensity Test: Burpee + Ball Slam

Program #2 (12)
30-25-20-15-10-5
Wallballs
KB Swings

Program #3 (10)
50m R/50m L SA Front Rack Carry (HEAVY)
50 Double Unders (1:2 Singles)
20 Hollow Rocks

Program #4 (10)
16-14-12-10-8
Pull-ups
Sumo Deadlifts
*10 Squats after each round


Wednesday

Program #1 (12)
400m Run
40 Wall Donkeys
400m Run
50 Medball Squat Cleans
400m Run
60 Mountain Climbers (total)

Program #2 (12)
100 Push Press (moderate weight)
** Every time weight drops, complete…
5 Pull-ups
10 Push-ups
15 Air Squats

Program #3 (10)
200 Double unders (1:2 Singles)
1k Row
800m Run


Thursday

Program #1 (10)
2 Min Max Row/Bike 
2 Min Max Distance Sandbag Bear Crawl
2 Min Max Hang Power Cleans
2 Min Max Abmat Sit-ups
** 30 sec transition time between each

Program #2 (18)
In a Team of 2…
8 Min AMRAP
P1: 100m Run
P2: AMRAP Thrusters
REST 2:00
Then… 8 Min AMRAP
P1: 10 Burpee Box Jumps
P2: AMRAP Plate Front Raises

Program #3 (12)
4 Rounds: 50 sec work/10 sec Rest. Rotate thru…
M1: Floor Press
M2: 10 V-ups + ME V-Hold
M3: Bentover Row (BB or 2x KB/DB)


Friday

Program #1 (18)
3 Rounds, 1:00@ each station
Wall Donkeys
SA OH Lunges
Jumping Ball Slams
Renegade Rows
Sandbag Back Squats
** 10s transition rest between each movement

Program #2 (12)
1k Row
200 DUs (1:2 Singles)
800m Run

Program #3 (8)
8 Min AMRAP
12 Plank Hip Taps
12 Goblet Squats
50mR/50mL SA Front Rack Carry


Saturday

Program #1 (17)
Teams of 3…
7 Min AMRAP
P1: 100m Run
P2: V-up Hold
P3: KB Swings
** Rotate when P1 returns

Rest 3 Min

7 Min AMRAP
P1: 10 Cal Bike/Row
P2: Plank Hold
P3: Push Press
** Rotate when P1 finishes cals

Program #2 (10)
20 Air Squats
10 Sandbag Power Cleans
5 Archer Rocks

Program #3 (8)
Coach’s Choice


Sunday

Program #1 (10)
E2MOM x 5
200m Run + 12 Wallball

Program #2 (20)
AMRAP 20
20 Cals Bike/Row
20 SA DB Snatch (total)
20 SA DB Box Step Over (total)
20 SA Push Press (total)

Program #3 (10)
Coch’s Choice

Kevin

About Kevin

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

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