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CrossFit and Intensity Programming – Week of 5.27.2019

By 05/26/2019 No Comments

CrossFit

Monday

“MURPH”
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run


Tuesday

3 x AMRAP 6
30 KB Swings (24,20,16kg / 16,12,8kg)
30 Box Jumps (24,20)
30 Sit Ups

*Rest 2:00 after each AMRAP
**Pick up where you left off


Wednesday

Alternate between: (13 mins)
4 x 10 Bench Press w. 3 sec tempo down each rep – building
4 x 10 Strict T2B

5 Rounds For Time: (15 min cap)
60 DU
12 Hang Power Snatch (115/75)
100m Run


Thursday

10 mins of Muscle-up drills & skills

2 Rounds For Time: (24 min cap)
50 Wall Ball
40 Deadlift (205/145)
30/25 cal Bike
15 Devils Press (2 x 50/35)
10 Muscle-ups / Burpee Pull-ups


Friday

3 x 10 Single Leg Front Rack Step-Ups Each (13 mins)

12min Partner AMRAP Of:
40 cal Row
40 Squat Cleans (135/95)
* 1 person works at a time


Saturday
Coach’s Choice


Sunday
Coach’s Choice


Intensity

Monday

“MURPH”
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run


Tuesday

Program #1 (20)
750m Row/45 Cal Bike
25 Deadlifts
50 Knees to Elbows
50 Box Jumps
25 Deadlifts
750m Row/45 Cal Bike

Program #2 (12)
3 Rounds
8L/8R Alt. Single Arm Thrusters (2xKB/DB)
400m Run/25 Cals
16 Sit-ups


Wednesday

Program #1 (19)
4 Rounds: 40sec Work/20 sec Rest
** Rotate stations after each interval
** 1 min Rest after each round
Decline Mountain Climbers (feet on 20” box)
Burpee Tire Jump Through
Wallballs
Cal Bike/Row

Program #2 (10)
3 rounds
100-meter sprint
8 Clean and Press
16 KB Swings
100-meter sprint
REST 1 Min


Thursday

Program #1 (10)
12 Minute AMRAP, with a partner
P1: Max Cal Bike
P2: 12 Deadlifts + 12 Box Jumps

Program #2 (12)
21-15-9-6
Goblet Squat + L-Lunge + R-Lunge
Hand Release Push-ups

Program #3 (12)
5 V-Ups
5 Z-Press
200m Run
*Add 2 reps each round


Friday

Program #1 (14)
14 Min AMRAP, With a Partner…
100m Run, together
12 Medball Pass Sit-ups (each)
12 Step-Back Lunge w/ Medball Pass (L+R=2)
12 Burpee Over Partner (each)
20m Wheelbarrow Walk (10m Each)

Program #2 (16)
1000m Run / 65 Cals
30 Push Press
30 Bent Over Rows
30 Box Jumps
30 Burpees
30 OH Plate Lunges (L+R=1)
100 Double Unders (2x Singles)


Saturday

Program #1 (14)
14 Minute “Up Ladder”
20m Lid Walk
5 KB Swings
5 Goblet Squats
5 Pull-ups
** Add 5 reps each round.

Program #2 (14)
21-15-9
Sumo Deadlifts
Calorie Row
Rest 3 min
15-12-9
Thrusters
Hanging Leg Raises


Sunday

Program #1 (15)
4 Rounds: In 3 min, complete…
15 Power Cleans
10 Lateral Box Jumps
Max Calorie Row or Bike
Rest 1:00 between rounds

Program #2 (12)
2 Rounds
200m Run / 12 Cals
50 Mountain Climbers (L+R=1)
200m Run / 12 Cals
25 Single Arm Snatch (L+R=1)
200m Run / 12 Cals
50 Russian Twists (L+R=1)

Kevin

About Kevin

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

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