wod

CrossFit and Intensity Programming – Week of 5.20.2019

By 05/19/2019 No Comments

CrossFit

Monday

3 x 10 Sumo Deadlift
All sets at 70-75% (13 mins)

9 min Up-Ladder
3-6-9-12-15-18…(n+3)
Power Snatch (115/75)
Burpees


Tuesday

15 mins to find a heavy combo of:
1 Squat Clean + 3 Front Squats + 1 Push Jerk

For Max Calories with a 10 min clock
In teams of 3…
P1: Max Cal Row
P2: 100m Run
P3: Rest


Wednesday

8 sets of Max Effort Strict HSPU (10 mins)

3 Rounds For Time: (15 min cap)
400m Run
20 Pull-Ups
25 Wallballs


Thursday

5 min AMRAP
50 DU
7 Devils Press (2 x 50/35)
– 2 mins rest –
5 min AMRAP
10 Double KB Front Rack Lunges (2 x 53/35)
15 Push Ups
– 2 min rest –
** Repeat both AMRAP’s


Friday

EMOM x 9: 1 Snatch + 1 Hang Snatch + 1 OH Squat
1st set at 50%, add as you wish.

27-21-15-9 (15 min cap)
Thrusters (95/65)
Toes-to-bar


Saturday
Coach’s Choice


Sunday
Coach’s Choice


Intensity

Monday

Program #1 (4)
4 Min Max Effort KB Swings (heavyish)
** Every break = 5 V-Ups

Program #2 (18)
3 Rounds of
14 Push Press
14 Grasshoppers (L+R=1)

RIGHT INTO…..

3 Rounds
14 Single Leg Deadlifts (L+R=2)
14 Single-Arm Front Rack Step-Back Lunge (L+R=2)

RIGHT INTO…..

3 Rounds
14 Ball Slams
14 Weighted Squat Jumps
** No rest between the 3 Round couplets

Program #3 (10)
10 Min AMRAP
Team of 3:
P1: 10 Cals Bike/Row
P2: Burpees
P3: L-Sit or L-Hang


Tuesday

Program #1 (14)
21 Rounds
3 Deadlifts
2 Power Cleans

Program #2 (8)
4 Rounds
5 Burpee Pull-Ups
10 Hand Release Push-Ups
20 Mountain Climbers (L+R=2)

Program #3 (12)
12 Minute AMRAP
100m Farmer’s Carry (2xKB/DB)
20 KB Swings
10 Jumping Ball Slams


Wednesday

Program #1 (10)
30-20-10
Russian Twists (L+R=1)
Goblet (Front Rack) Lunges (L+R=2)
Then…400m Run

Program #2 (8)
With a Partner…You go, I go!
10 Push Press
10 Cal Bike/Row OR 100m Run
10 Knees to Elbows

Program #3 (14)
(note: Set-up BOTH AMRAPs before starting)
6 Min AMRAP
6 Renegade Rows (L+R=1)
5 Burpee Overs
4 Deadlifts

Rest 2 Min

6 min AMRAP
20 Double/Single Unders
10 Burps
5 Thrusters


Thursday

Program #1 (20)
50 Cal Bike/Row
Then…
3 Rounds
10 Weighted Box Step-Ups (L+R=1)
20 Plate Ground to Overhead
40 Double Unders (2x Singles)
Then…
50 Cal Row/Bike

Program #2 (12)
With a Partner…
4 Rounds. EACH Partner shall complete each couplet before advancing.
P1: 100m Run/12 Cals, P2: AMRAP Lateral Goblet Squats
P1: 100m Run/12 Cals, P2: AMRAP Hollow Rocks
P1: 100m Run/12 Cals,P2: AMRAP See-Saw Bench/Floor Press


Friday

Program #1 (24)
8 Rounds: 20 sec work/10 sec rest each
Stay at each station for the Tabata duration
Tabata Row
Tabata Squat
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Rest 1 Minute between each Tabata

Program #2 (12)
EMOM x 12 (4 Rounds)
M1: 12L/12R Split Stance Suitcase Deadlifts
M2: 12 Archer Rocks
M3: 12L/12R Single Arm Push Press


Saturday

3 Rounds (15)
400m Run
10 Box Jumps
12 Pull-ups
24 KB Swings

Program #2 (12)
With a Partner.  Break-up reps as desired.
60 Deadlifts
30 Burpees
60 Front Squats
30 Bar Facing Burpees
50 Push Press
30 Lateral Burpee Overs

RIGHT INTO…

Program #3 (5)
With a partner
5 Min Max Cals Bike/Row. Switch as desired.


Sunday

Program #1 (18)
50-40-30-20-10
KB Swing to Sprawl
Double Unders (2x Singles)
Sit-ups

Program #2
Coach’s Choice

Kevin

About Kevin

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

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