wod

CrossFit and Intensity Programming including Lone Tree – Week of 4.16.17

Monday

CROSSFIT

1. 4 Sets Of: (14mins)

– 5 Single Arm Strict Press immediately into 5 Single Arm Push Press. Add as you go.

– 7 Strict Pull Ups with 3 sec pause with chin over Bar. (Must have a negative every rep)

2. 10 min AMRAP OF:

15 Deadlift (P:225/155) (A:185/125) (H:115/75)

15 TTB

INTENSITY

Warm-up

3 Rounds- 30s Plank Hold, 10m Inch Worm, 10m Straddle Lunges, 10m Bear Crawl, 10m Toy Soliders

Core 

Program #1

With a Partner… 5 Minute AMRAP of P1- ME Pushups P2-100m Run

Program #2

4 Minute AMRAP- 50m Sprint, 50 Mountain Climbers

Program #2

7 Minute “Up Ladder of: 5 Wallballs, 5 Calorie Row, 5 Deadlifts, 5 Landmine Thrusters 10/10/10…15/15/15… Continue to add 5 Reps until 7 minutes is up. REST 1:00 THEN, AFAP DOWN Ladder of: 10-9-8-7-6-5-4-3-2-1 Back Squats+ Burpees over the Bar

 

Tuesday

CrossFit

1. Back Squats : 4 x 5. First set at 50%, add as you go. All Reps have a 3 sec down and 3 sec up tempo. (14 mins)

2. 4 Rounds For Time Of: (11 min time cap)

15 Front Squats P:(135/95) A:(115/75) H:(95/65)

15 Push Jerks P:(135/95) A:(115/75) H:(95/65)

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

Intensity

Warm-up

3 Rounds- 300m Row, 5 SA Strict Press into 50m OH Carry (Per side), 10 band pull downs, 10 Russian Swings

Core

Program #1

3 Rounds, 1:00 at each station of: 1)Wall Walks 2)Calorie Bike 3)Box Jumps 4) KB High Pulls 5) 100m Run

Program #2

-500m Run-

Program #3

15 Minute AMRAP of: 100m Sled PULL, 15 Push Press, 15 Weighted Box Step-ups , 15 Power Cleans EVERY 3:00= 10 Burpees

 

Wednesday

CrossFit

With a 25min Clock

1. For Total Time – including rest ( capped at 20mins)

9-7-5 Reps Of

Power Snatch (P:135/95) (A:115/75) (H:75/55)

Burpees Over Bar (sideways)

– rest 1 min and change weight –

10-8-6 Reps Of

Power Snatch (P:115/75) (A:105/65) (H:65/45)

Burpees Over Bar

– rest 1 min and change weight –

11-9-7 Reps Of

Power Snatch (P:105/65) (A:95/65) (H:55/35)

Burpees Over Bar

With remainder of the 25 mins

2. Find a Heavy Snatch.

Intensity

Warm-up

Tabata- Bike or Row Then, 3 Rounds: 10 Squat-Stand-Squats, 10 Banded Face Pulls, 10 Cat Cows, 100m Run

Program #1

21-15-9 Double Kettlebell Thrusters, Calorie Row, Burpees

Program #2

For Time- 3 Rounds of: 300m Run, 20 Pull-ups, 20 SA Snatches

Program #3

Tabata- Strict Press, Battle Rope Slams, Plate G2OH, Overhead squats (Choose 2)

 

 

Thursday

CrossFit

1. 30 min AMRAP OF:

30/25 Cal Row

400m Run

30/25 Cal Bike

150m Sandbag Carry (100/70)

100 DU

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

Program #1

Thursday Partner Chipper: 100 Double Unders (each 3x Singles), 90 OH Plate Lunges, 80 KB Russian Swings, 70 TRX Knee Tucks, 60 Plate Ground to Overhead, 50 Knees to Elbows, 40 Calorie Bike, 30 Burpees, 20 Wallball Get-ups, 10 Manmakers *One partner works at a time, every 3:00 ONE partner must run 100m, the other partner can continue working through reps

 

Friday

CrossFit

1. Deadlift: 3 x 5. All sets at 80% or more (14 mins)

2. For Time: (11 min time cap)

60 Alt DB Snatch P:(50/35) A:(40/25) H:(30/15)

50 Cal Row

40 Burpees

15 Muscle Ups/Burpee Pull Ups

Intensity

Warm-up

On a 10 Minute clock… 15 Calorie Bike/Row, 15 Good Mornings, 15 ABmat Sit-ups, 15 Bent Over Rows, 15 Ball Slams

Core

Program #1

AQAP: 200m Run, 15 Front Squats, 200m Run, 15 Burpee Box Jumps, 200m Run, 30 Front Squats, 200m Run, 30 Burpee Box Jumps

Program #2

AQAP: 400m Run, 30 SA Clean and Press, 500m Row

 

Saturday

CrossFit

Partner WOD

Intensity

Warm-up

Coach’s Choice

Core

Program #1

8 Minute AMRAP- 10 Pull-ups, 10 Sumo Deadlift High Pulls, 50 Double Unders

8 Minute AMRAP- 100m Sandbag Run, 10 Ball Slams, 50 Mountain Climbers

8 Minute AMRAP of: 10 Calorie Row, 10 Burpees, 10 Calorie Bike

8 Minute AMRAP of: 10 Pushups, 10 Wallballs, 20 Box Donkeys

 

Sunday

CrossFit

Hero WOD

Intensity

Warm-up

Coach’s Choice

Program #1

5 Rounds, 3:00 on, 1:00 off of 3 Power cleans, 6 pushups, 9 Air Squats

Program #2 

Coach’s Choice

 

 

 

 

Stephanie Strouse

About Stephanie Strouse

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