wod

CrossFit and Intensity Programming – Week of 4.29.2019

By 04/28/2019 No Comments

CrossFit

Monday

4 min AMRAP Of:
12 Squat Cleans (115/55)
15/10 Push Ups
50 DU

– 3 mins rest then –

4 min AMRAP Of:
9 Squat Cleans (135/75)
15/10 Push Ups
50 DU

– 3 min rest then –

4 min AMRAP Of:
6 Squat Cleans (165/95)
15/10 Push Ups
50 DU

– 3 min rest then –

4 min AMRAP Of:
3 Squat Cleans (185/115)
15/10 Push Ups
50 DU


Tuesday

Every 30 secs x 6 mins (13 sets): 1 Squat Snatch at 75-80%

40-30-20-10 Reps For Time: (16 min cap)
Calorie Row
Hang Power Snatch (75-55-45/55-45-35)
Wall Ball


Wednesday

20 mins for Quality:
– 100m Unbroken Front Rack Carry
– 3 Rounds of…
5 Strict Press @ 60% of 1 rep max Strict Press
5 Strict Pull Ups

6 min Partner relay
Max 100m Sprints in 6 mins. P1: works; P2: Rests


Thursday

3 x 10 Single Leg Step Ups each Side AHAP (15 min)

8 min AMRAP Of:
12 Deadlift (225-185-155/155-115-95)
10 DB Front Squats (2 x 50/35)


Friday

60 secs of Max Push Ups
– 30 secs rest –
45 secs of Max Push Ups
– 30 secs rest –
30 secs of Max Push Ups
– Rest 90 secs
** Repeat **

3 Rounds For Time (18 min cap)
20/16 cal Row
20 Burpees
200m Run
20 Pull Ups


Saturday
Coach’s Choice


Sunday
Coach’s Choice


Intensity

Monday

Program #1 (14)
21-15-9
Hang Squat Cleans
Box/Bench Dips

Program #2 (8)
With a Partner…
P1: AMRAP Sumo Deadlifts (heavyish)
P2: 3 Wall walks (5 HSPU)

Program #3 (14)
3-6-9-12….(n+3)
KBS
Burpees
Weighted Straddle Sit-ups


Tuesday

Program #1 (15)
5 Rounds
2 min Work / 1 min Rest
15 Medball Cleans
12/10 Cal Bike/Row or 200m Run
ME Push-ups

Program #2 (12)
12 Min AMRAP
5 Pull-Ups
10 2xDB Clean and Press
20 2xDB Suitcase Deadlifts
**Every 2 minutes: 10 Burps

Program #3 – Coach’s Choice


Wednesday

Program #1 (20)
4 Rounds – Rest 1 min After Ea. Round
45 sec Work/15 sec Rest/Transition
TRX Pikes
100m Run
Alt DB Snatch
Alt. Single Leg Deadlifts

Program #2 (14)
4 Rounds for Time
10 Pike Push-ups
12 Shoot-thrus
24 Squats
48 Double or Single Unders


Thursday

Program #1 (27)
E2MOM x 3; Rotate stations…
18/15 Cal Row + ME Burpee Over Rower
25 Hollow Rocks + ME See-Saw Press (2xKB/DB)
18/15 Cal Bike + ME KB Swing
** Rest 1 min between STATIONS**

Program #2 (9)
Buy In: 400m Run/25 Cals
50 Deadlifts
Cash out: 400m Run/25 Cals


Friday

Program #1 (10)
Choose your Destiny
Select one movement for 100 reps.
Burpees
Thrusters
Slamball + Over Shoulder
Medball Cleans
If time remains…AMRAP Weighted Straddle Sit-ups

Program #2 (7)
7 Min “Up Ladder”
2 power cleans
2 Front Rack Lunges
** Add 2 reps each round

Program #3 (14)
6 Min AMRAP
6 Pull-ups
8 Burps
10 180º Squat Jumps (total)
Rest 1 Min
5 Min AMRAP
16 KB Swings
16 Single-Arm Bentover Rows (total)
Rest 1 Min
4 Min AMRAP
50m SPRINT
20 Air Squats


Saturday

Program #1 (20)
10 Rounds of:
100m Weighted Run
3 Rope Pull to Stand/2 Rope Climbs

Program #2 (9)
25 Cal Bike/Row or 400m Run
40 Burpee Box Jumps
25 Cal Bike/Row or 400m Run

Program #3 (8)
Coach’s Choice – Midline/Core


Sunday

Program #1 (16)
21-15-9
Double KB Thrusters
Hand Release Push-ups
2:00 Rest
-Then-
9-15-21
Double KB Sumo Deadlifts
Hanging, Single Leg Raises (L+R=1)

Program #2
Coach’s Choice

Kevin

About Kevin

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

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