wod

CrossFit and Intensity Programming including Lone Tree – Week of 3.5.17

Monday

CrossFit

1. DEADLIFT: 15 mins to find a heavy 5

2. 10 min AMRAP OF:

10 Hang Power Cleans P:(135/95) A:(115/75) H:(95/65)

15 Push Ups

40 DU

Intensity

Warm-up

3 Rounds- 10 Calorie Bike, 10 Squat-Stand-Squats, 10 Supermans, 10m Twisting Lunges

Core (8)

Program #1

On a 20 Minute Clock… 5 Rounds of: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Press RIGHT INTO… AMRAP w/ Remaining time of: 10 Burpees over Bar, 5 SA Thrusters (R Arm), 10 Front Squats, 5 SA Thrusters (L Arm)

Program #2 

-400m Run-

Program #3

3 Rounds AQAP- 20/18 Cal Bike, 12 Burpee Pull-ups

 

Tuesday

CrossFit

1. EMOM X 12, Alternating:

– 10 Kipping HSPU

– 10 C2B Pull Ups/Pull Ups

2. 30-20-10 Reps For Time Of: (10 min cap)

OH Squats P:(115/75) A:(95/65) H:(75/55 Front Squats)

Cal Row

Intensity

Warm-up

400m Run Then, 3 Rounds 10m Spiderman Lunges, 10m Bear Crawl, 10 Wall Squats, 10 PVC Pass Throughs 400m RUn

Core (8)

Program #1

3 Rounds- 200m Run, 21 KB Swings, 12 Calorie Row

Program #2

W/ a Partner, 8 Min AMRAP- P1= 6 Box Jumps+ 6 Squat Jumps+ 6 Jumping Lunges P2= REST **Partner work/rest Intervals

Program #3

2 Min ME- Plate Ground to Overhead

 

Wednesday

CrossFit

1. 3 mins Work/2 mins Rest x 5 Rounds:

50 DU

25 Wall Ball

8 Power Cleans P:(185/125) A:(155/105) H:(115/75)

Max Bar Facing Burpees In Remaining Time

* score is total number of Burpees over the 5 Rounds.

Intensity

Warm-up

On a 12 Minute Clock… 10 Ball Slams, 10 SL Sit-ups w/ Ball, 10 Strict Press, 10 Scorpion Twists, 10 Scapula Pushups

Core (5)

Program #1

AFAP 10-9-8-7-6-5-4-3-2-1 of: Ball Slams, OH Plate Lunges (1+1=1), 50m Sprint between rounds

Program #2

4×2:00 AMRAP, Rest 1:00 between rounds: 100m Run+ ME SA OH Lunges

Program #3

Coach’s Choice Finisher

 

Thursday

CrossFit

1. EMOM x 6: 1 C&J at 70%

2. 9 min AMRAP OF:

200m Run

15 KB Swings (70/55)

15 Box Jumps (24/20)

– 1 min Rest then –

9 min AMRAP OF:

18/15 cal bike

100m Farmers Carry (2 x 55/35)

30 Hollow Rocks

Intensity

Warm-up

2 Rounds- 200m Run, 10m Inch Worm, 10m Straddle Lunges, 10 Cuban Press, 10 PVC OHS, 20 Abmat Sit-ups

Core (8)

Program #1

20-18-16-14-12 Pull-ups, Pushups, 1 1/4 Wallballs, 100m Run between each round

Program #2

12-14-16-18-20 DB Thrusters, Burpee Box Jumps *EMOM= 5 Burpees

 

Friday

CrossFit

With a Partner…

25 Minute AMRAP

40 Calorie Bike

30 Wallballs

40 Calorie Row

30 Toes-to-Bar

40 Dumbbell Squats P:(2×50/2×35) A:(2×40/2×25) H:(2×30/2×15)

Intensity

Warm-up

3 Rounds- 15 Cal Bike or Row, 10 Banded Face Pulls, 10 SA Press (per arm), 10 SL Deadlifts, 10 Goblet Squats

Core (8)

Program #1

3 Rounds, 1:00 at each station, 1:00 Rest between rounds: 1)Wall Donkeys 2)DB Weighted Box Step-ups 3)Deadlifts 4)Burpees to a Plate 5)Double or Single Unders

Program #2

-400m Run-

Program #3

With a Partner… 10-30-50 of: Knees to Elbows, Front Squats, Push Press *One partner works, one partner Runs 100m + 10 Burpees before picking up where partner left off

 

Saturday

CrossFit

CrossFit Open 18.3

 

Intensity

Warm-up

400m Run+ Coach’s Led Line Drills

Core (8)

Program #1

In a team of 3, 12 Minutes of: “Rowling” P1- Row EXACTLY 100m (Every meter over or under= number of burpees), P2 and P3 must also do Burpees for their teammate’s score

Program #2

18.3 Intensity Version

 

Sunday

CrossFit

Hero WOD

Intensity

Warm-up

30 Cal Row or Bike Then, Coach’s Led line drills

Core (8)

Program #1

1000m Row, 50 Deadlifts, 50 Thrusters, 50 Box Jumps, 50 Burpees, 50 per side OH Walking Lunges, 100 Double Unders

 

 

Stephanie Strouse

About Stephanie Strouse

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