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CrossFit and Intensity Programming – Week of 4.8.2019

By 04/07/2019 No Comments

CrossFit

Monday

1. Back Squats: 16 mins to find a Heavy Single

2. 8min AMRAP Of:
5 Hang Power Cleans (135/95)
5 Front Squats (135/95)
5 Push Jerks (135/95)


Tuesday

1. OTM x 12:
O: 8 Strict Pull Ups
E: :30 Handstand Hold (or 2 wall walks)

2. 4 Rounds For Time: (13 min cap)
400 m. Run
15 Deadlift (225/155)


Wednesday

1. OTM x 10:
1 High Hang Power Snatch + 1 Hang Power Snatch + 1 OHS
Start light and add as you wish.

2. 10min AMRAP Of:
16 Burpees
75 DU
16 Alt Hang DB Snatch (50,35)


Thursday

1. OTM x 20
O: 200 m. Run or 18/14 cal bike
E: 1 round of Cindy (5 pull ups + 10 Push Ups + 15 Air Squats)

2. 400 m. Farmers Carry (HAP)


Friday

3 Rounds
4 min AMRAP
27/21 cal Row
21 Power Cleans (135/95)
MR Burpee Box Jump Overs (24/20)

*4:00 Rest between rounds


Saturday
Coach’s Choice


Sunday
Coach’s Choice


Intensity

Monday

Program#1
3 Rounds
100m Farmer’s Carry
12 Weighted Squat+ Lunge(R)+ Lunge (L)
24 KB Swings

Program #2
Boat Race
3 Rounds
500 m. Row
400 m. Run
*Rest 2:00 Between Rounds (Optional: Sit Ups during rest)


Tuesday

Program #1
AMRAP 20
400 m. Run
15 Wallballs
10 Hang Power Cleans

Program #2
AMRAP 10
1:00 Wall Sit
8 Burpees
1:00 High Plank
8 Burpees


Wednesday

Program #1
AMRAP 5
12 Box Overs
12 KB Swings
*Rest 1:00
AMRAP 5
12 Cal Bike
12 DB Snatch
*Rest 1:00
AMRAP 5
12 Cal Row
3 Wall Walks

Program #2
3 Rounds
30 Ball Slams
25 HR push-ups
20 Singe Leg V-Ups
15 TRX Rows


Thursday

Program #1
10-9-8-7-6-4-3-2-1
Front Squats
Push Press
*10 Bar hops after each round

Program #2
2 Rounds
20 Cal Row
100 DU or SU
50 Lunge
50 Plate GTOH


Friday

Program #1
For Time:
10-9-8-7-6-5-4-3-2-1
Ball Slam + Over Shoulder
Box Dips

Program #2
4 Rounds
:40 work / :20 Rest
Row/Bike
Box Donkeys
Battle Ropes
High Plank


Saturday

Program #1
Teams of 2
35 Min cap
800 M Run Together
100 Wall Ball (Split the reps evenly)
600 M Run Together
100 Box Jumps (Split the reps evenly)
400 m. Run Together
100 Kettlebell Swings (Split the reps evenly)
200 m. Run Together
100 Burpees (Split the reps evenly)
(*Optional: sub-out burpees for push ups)


Sunday

Kevin

About Kevin

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

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