wod

CrossFit and Intensity Programming including Lone Tree – Week of 5.21.17

CROSSFIT

Monday

1. Back Squats: 4 x 5. First set at 55%, add as you go. 3 sec down + 3 sec up tempo. 5-10# heavier than last time. (12 mins)

2. 9 min Ladder OF: (3-6-9-12-15…..)

Squat Cleans P:(115/75) A:(95/65) H:(75/55)

T2B

 

Tuesday

1. 3 Rounds For Time : (18 min cap)

30 / 25cal Row

15 Deadlift P:(315/205) A:(225/155) H:(155/115)

300m Run

15 Strict HSPU

2. When clock hits 18, you have 7 mins to find a heavy Power Clean.

 

Wednesday

1. EMOM x 12, Alternating:

– 10 Strict Press. Start at 30%, add as you go. Start 5# heavier than last time.

– 7 Strict C2B Pull Ups

2. 5 Rounds For Time – Including Rest (15 min cap)

15/10 cal bike

10 Box Facing Burpee Box Jumps (24/20)

* Rest 90 secs after each round

**Congo line style of more people than bikes.

 

Thursday

1. Snatch: 14 mins to find a heavy double. Reset between.

2. For Time: (10 min cap)

50 Wall Ball

40 Alt DB Snatch P:(50/35) A:(40/25)

30 T2B

40 Alt DB Snatch

50 Wall Ball

 

Friday

WORKOUT

1. Deadlift : (16 mins)

7 @ 65%

6 @ 70%

5 @ 75%

4 @ 80%

5 @ 75%

6 @ 70%

7 @ 65%

2. 8 min AMRAP OF:

15/12 Cal Row

15 Push Jerk P:(115/75) A:(95/65) H:(75/55)

 

Saturday

Partner WOD

 

Sunday

Hero WOD

 

INTENSITY

Monday

Warm-up

10 Min EMOM- 5 Tempo Squats+ 6 Twisting Lunges+ 5 Scapula Pushups *Hold forearm plank for remainder of the minute

Core

Program #1

2 Minutes ME- Medicine Ball Cleans

Program #2

3 Rounds of: 15 Push-ups, 15 Toes-to Bar THEN… 3 Rounds of: 15 Calorie Bike, 15 Deadlifts THEN… 3 Rounds of: 15 Ball Slams, 30 Squats

Program #3

8 Min AMRAP: 10 Power Cleans+ 10 Burps+ 30 Double Under

 

Tuesday

Warm-up

2:00 Row, 2:00 Run, 2:00 Bike, 2:00 Jump Rope, 1:00 Squat Hold, 10m Spiderman Lunges, 10 Supermans

Core

Program #1

1,000m Row+ 25 Thrusters+ 40 Calorie Row+ 25 Thrusters

Program #2

30-20-10 Wallballs, OH Plate Lunges, 400m Run

Program #3

12 Minute AMRAP- 100m Farmer’s Carry, 10 Overhead Squats, 10 Burpee Ball Slams

 

Wednesday

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

3 Minutes ME- Burpee Pull-ups

Program #2

3 Rounds, 1:00 at each station, 1:00 Rest between rounds: 1)Wall Donkeys 2)DB Weighted Box Step-ups 3)Deadlifts 4)Burpees to a Plate 5)Plate Ground to Overhead

Program #3

AMRAP (remaining time in class) of: 100m Run, 12 TTB, 12 Medicine Ball Cleans

 

Thursday

Warm-up

3 Rounds- 30s Plank Hold, 10m Inch Worm, 10m Straddle Lunges, 10m Bear Crawl, 10m Toy Soliders

Core

Program #1

4 Rounds- 14 (7/arm) Shoulder press, 14 pull-ups, 14 Box Jumps, 100m Sled Push

Program #2

ARAP- 800m Run, 3 Rounds of: 60 Mountain Climbers, 30 TRX Knee Tucks, 60 Double Unders, 800m Run

 

Friday

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

2 Minutes ME- Mountain Climbers

Program #2

10-9-8-7-6-5-4-3-2-1 of: DB Snatches, Burpees over DB 

Program #3

20 Minute AMRAP With a Partner… P1=200m Run, P2= AMRAP Back Squats (switch)… P1=200m Run, P2= AMRAP Burpees over Bar (switch), P1=200m Run, P2= Bench Press (switch), P1=200m, P2= Burpee Pull-ups (switch

 

Saturday

Warm-up

Coach’s Choice

Core

Program #1

3 Rounds- 400m Run, 10 Burpee Box Jumps, 12 Pull-ups, 21 KB Swings

Program #2

17 Minute AMRAP w/ a partner: 60 Deadlifts, 30 Burpees, 60 Front Squats, 30 Burpees, 50 Push Press, 30 Burpees AMRAP Calories on Bike w/ remaining time

 

Sunday

Warm-up

Coach’s Choice

Core

Program #1

27-21-15-9 of Calorie Bike, Front Squats

Program #2

9-15-21-27 of: Deadlifts, Bodyweight Man Makers

 

Stephanie Strouse

About Stephanie Strouse

Our Partners

  • crossfitjournal
  • tough
  • tough