wod

CrossFit and Intensity Programming including Lone Tree – Week of 5.14.17

CROSSFIT
Monday
1. Snatch: EMOM x 12, Hang Snatch + Snatch. Hang on for both. First set at 60%, add as you go with fantastic form!
2. 10min AMRAP OF:
10 OH Squat P:(115/75) A:(95/65) H:(75/55)
20 Wall Ball
40 DU

Tuesday
1. Deadlift: Every 2 mins x 5 Sets
8 Deadlift at 60%
8 Burpees Over Bar (sideways)
2. 5 Rounds For Time: (10 min cap)
12 T2B
12 Front Squats P:(135/95) A:(115/75) H:(75/55)

Wednesday
1. OH Squats: 14 mins to find a heavy 5.
2. 11 min AMRAP OF:
15 + 15 Single Arm OH Lunge (P:50/35) A:(40/25) H:(30/15)
15 C2B Pull Ups
20 Cal Row

Thursday
1. Every 90 sec x 9 Sets (12 mins)
2 Squat Cleans. First set at 60%, add as you wish.
2. 3 Rounds For Time: (10 min cap)
20/16 cal Assault Bike
14 Front Rack Lunges P:(135/95) A:(115/75) H:(95/65)
60 Double Unders

Friday
1. 18 mins for Quality
12 Strict Ring Dips
12 Strict T2B
100m Sandbag Carry (100/70)
2. For Time: (6min cap)
30 Thrusters P:(95/65) A:(75/55) H:(55/35)
500m Run
30 Thrusters P:(95/65) A:(75/55) H:(55/35)

Saturday
Partner WOD

Sunday
Hero WOD

INTENSITY
Monday
Warm-up
3 Rounds- 200m Run, 10 Wall Squats, 10m Lunges, 10 Pushups, 10 PVC Pass Throughs
Core
Program #1
21-15-9 Deadlifts, Pushups THEN… 21-15-9 Wallballs, Burpees
Program #2
12 Minute AMRAP- 100m Sled Push, 100m Farmer’s Carry, 200m Run, 20 Ball Slams

Tuesday
Warm-up
4 Rounds- 10 Cal Bike or Row, 10m Spiderman Lunges, 10m Inch Worm, 10 PVC Overhead Squats, 10 Scorpion Twists
Core
Program #1
With a Partner: 80 Box Jumps, 80 TRX Knee Tucks, 80 SA Clean and Press, 80 Thrusters P1 Works, P2= 100m Run+ 40 Mountain Climbers before picking up where partner left off
Program #2
10 Minute AMRAP- 50 Battle Rope Slams, 15 Calorie Bike, 15 Calorie Row, 15 Wall Walks

Wednesday
Warm-up
30 Cal Bike or Row Then… 3 Rounds of: 10m Spiderman Lugnes, 10m Inch Worm, 10m Duck Walk, 10m Bear Crawl
Core
Program #1
50-40-30-20-10 Double Unders, ABmat Sit-ups
Program #2
4 Rounds of: 3:00 AMRAP, 1:00 Rest… 30 Double Unders, 12 Front Squats, 12 OH Plate Lunges, 12 Plate G2OH

Thursday
Warm-up
4 Rounds: 100m Run, 12 Lunges+ PVC Pass through, 12 SL Deadlifts, 12 Roll Back to Straddles, 0;30 Plank
Core
Program #1
AFAP- 30 Power Cleans+ 30 Push Press
Program #2
2 Rounds For Time- 500m Row, 40 Air Squats, 30 Sit-ups, 20 Pushups, 10 Pull-ups
Program #3
3 Minutes Max Distance- Burpee Broad Jumps

Friday
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
2 MInutes ME KB Swings
Program #2
21 DB Thrusters, 400m Run, 18 DB Thrusters, 400m Run, 15 DB Thrusters, 400m Run
Program #3

Saturday
Warm-up
Coach’s Choice
Core
Program #1
With A Partner… 6 Rounds of – 400m Run, 21 KB Swings, 12 Pull-ups *P1 completes a full round while P2= Max Calorie Row or Bike (Both partners complete 2 full rounds)
Program #2
3 Rounds of- 400m Run, 30 Wallballs, 30 Box Jumps

Sunday
Warm-up
Coach’s Choice
Core
Program #1
800m Run, 10 Rounds of- 5 Pull-ups, 10 Pushups, 15 Squats… 800m Run
Program #2
Coach’s Choice

Stephanie Strouse

About Stephanie Strouse

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