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CrossFit and Intensity Programming – Week of 4.22.2019

By 04/21/2019 No Comments

CrossFit

Monday

3×1 Strict Press
3×2 Push Press
3×3 Push Jerk

10 min AMRAP Of:
15/12 Cal Row or Bike
7 STOH (155/105)
7 CTB Pull Ups


Tuesday

3 x AMRAP 6
12 Wall Ball
12 Hang Power Snatch (95/65)
12 Lateral Burpees Over Bar
**Rest :90 after each AMRAP


Wednesday

Sumo Deadlift: 3 x 10. All sets at 65% (13mins)

With a 12 min Clock:
800m Run
Then AMRAP Of:
40 Push Ups
30 Single Arm OH Lunges (50/35)
20 KB Swings (70/55)


Thursday

EMOM x 12: 1 Hang Squat Clean. First set at 60%, add as you wish.

4 Rounds For Time: (13 min cap)
75 DU
8 Front Squats (135,95)
15/12 cal Row


Friday

OTM x 10
200 m. Run

10min Ladder Of: (3-6-9-12-15-18……)
T2B
HSPU
Box Jumps


Saturday
Coach’s Choice


Sunday
Coach’s Choice


Intensity

Monday

Program #1 (12)
3 Rounds
15 Deadlifts
100m Sprint
25 Wallballs
100m Sprint

Program #2 (10)
10 Min AMRAP
8 Strict Press
16 SA KB Swings (total)
*EMOM = 5 Burpees

Program #3 (8)
EMOM X 8
Odd: 8R/8L V-Sit KB/DB Halos + ME Sit-ups
Even: 10 Archer Rocks + ME Mountain Climbers

Program #4 (3)
In 3 Minutes…
200m Run
ME Single or Double Unders


Tuesday

Program #1 (12)
In a team of 3…
P1: 100m Sled Push/Pull
P2: 200m Run
P3: AMRAP: 10 Medball Clean and Press + 10 Wall Donkeys
*Rotate every 100m Sled Push/Pull

Program #2 (10)
10 Minute EMOM
Even: 5 Pull-ups / 10 Push-ups / 15 Squats
Odd: 5 V-Ups / 10 Lunges (total) / 15 Plank Jacks

Program #3 (8)
40 Cal Bike/Row
30 Burpee Pull-ups
ME Push Press


Wednesday

Program #1 (12)
42-30-18
DB Snatches (total)
21-15-9
Lateral Burpee Box Jumps

Program #2 (16)
400m Run
40 SA Thrusters (total)
400m Run
40 SA Push Press (total)
400m Run
40 Weighted Lunges (total)


Thursday

Program #1 (16)
With a Partner…
100 Ball Slams
100 Renegade Rows
100 Wallballs
100 Hollow Rocks
*P1 Works, P2 = 50m Farmer’s Carry. Continue from where P1 stopped.

Program #2 (16)
With a Partner…
50-40-30-20
Burpee Jump Over Partner (total; alt. EACH rep)
Back-to-Back Medball Passes (total; half reps each direction)
** Both Run 100m after each round


Friday

Program #1 (20)
5 Rounds. 3:00 Interval of…
15 Power Cleans
10 Box Jumps
Max Calorie Row or Bike
** Rest 1:00 between rounds

Program #2 (15)
2 Rounds, 1:00 @ Each Station for Max Reps/Distance:
Slamball + Over Shoulder
Push Press
Double/Single Unders
Battle Rope Burpee to Slams
Goblet Squats
** Rest 30 sec between stations


Saturday

Program #1 (12)
In 12 Minutes…
Buy-In: 25/18 Cal Bike/Row
Then AMRAP…
50m Walking Lunge (weighted)
16 Knees to Elbows
8 Power Cleans

Program #2 (18)
3 Rounds x 1:00 @ each station. Rest 1 min between rounds:
1) Lid Walk
2) Front Squats
3) Mountain Climbers
4) Burpees
5) Farmer’s Carry


Sunday

Program #1 (18)
5 rounds
100m Sprint
10 Squat Clean Thrusters
15 Kettlebell Swings
100m Backwards Run

Program #2
Coach’s Choice

Kevin

About Kevin

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

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