wod

CrossFit and Intensity Programming – Week of 6.3.2019

By 06/02/2019 No Comments

CrossFit

Monday

EMOM x 6: Power Clean + Push Press @ 65%
– 1 min rest then –
EMOM x 6: Power Clean + Push Jerk @ 75-85%
___

Vicki
10 Clean & Jerks (135,115,95 / 95,75,65)
400 m. Run
8 Clean & Jerks
400 m. Run
6 Clean & Jerks
400 m. Run
4 Clean & Jerks
400 m. Run
2 Clean & Jerks

*We will be including this workout in a small group of benchmark workouts to assess real changes in measurable, observable, repeatable markers.
It’s highly encouraged to keep track of this workout: Time, Loading, Date, & notes!


Tuesday

3 x 5 Deadlift (65-75%)
___

21-15-9
Deadlifts (225,185,135 / 155,135,95)
Burpees over bar
*50 Double Unders after each round

*We will be including this workout in a small group of benchmark workouts to assess real changes in measurable, observable, repeatable markers.
It’s highly encouraged to keep track of this workout: Time, Loading, Date, & notes!


Wednesday

15 Minutes to work up to a 3RM Front Squat

*We will be including this lift to assess real changes in measurable, observable, repeatable markers.
It’s highly encouraged to keep track of your weight and the date.
Also encouraged to have a buddy record your ROM so you can visually see yourself and compare future ROM!
___

4 Rounds For Time Of: (16 min cap)
25 Wall Ball
200m Run
20 Hang DB Snatch (50/35)


Thursday

22 mins for quality
– 10 Bulgarian Split Squats each leg. Add weight each set.
– 100m/Arm, Single Arm OH Carry
– 12 Hollow Body Shoulder Flexion
___

6min AMRAP in teams of 3:
– Max calories Assault Bike
– Double KB Front Rack Hold
– Rest


Friday

EMOM x 9: 2 x Hang Snatch + 1 OH Squat. 1st set at 50%, add as you wish.
___

For Time: (18 min cap)
1000m Run
20 HSPU
1000m Row
20 Box Step Overs (2 x 50/35 DB)
40/30 cal Assault Bike


Saturday
Coach’s Choice


Sunday
Coach’s Choice


Intensity

Monday

Program #1 (10)
2 Rounds
400m Run/25 Cals
30 SA Strict Press (15/side)
30 Ball Slams

Program #2 (14)
24-18-12
Single Arm Overhead Squats (L+R=2)
KB Swings
** 60 Double Unders (2x Singles) after each round

Program #3 (9)
3 Rounds; 40 sec work:20 sec rest. Rotate through…
Seated Forward Bicycles
Seated Backward Bicycles
TRX Knee Tucks


Tuesday

Program #1 (12)
With a Partner…
Goal: 200 Cal Bike/Row
P1: Work for cals
P2: 10 Burpee + Plate Ground to Overhead

Program #2 (20)
3 Rounds – 1 min @ each station; Rotate through…
Handstand Hold
Medball Squat Cleans
Bear Crawl w/ Sandbag Pull-Thru
100m SPRINT
KB Romanian Deadlifts (1 or 2x KB)
**90 Sec rest between rounds


Wednesday

Program #1 (12)
21-15-9
Pike Push-Up
Hanging Alt Leg Raises (L+R=1)

Program #2 (11)
20 sec work/10 sec rest. Rotate after 6 intervals of each
Jumping Ball Slams
Lateral Box Jumps
Hollow Rocks
Rest 1 Min after each round

Program #3 (10)
3 Rounds
25m L/25m R Single Arm Overhead Carry (1xKB/DB)
12 Goblet Squats
200m Run/12 Cals


Thursday

Program #1 (22)
6 Min AMRAP
12 Single Arm Front Rack Squats (6L/6R; 1xKB/DB)
30 Double Unders (2x Singles)
Rest 2 Min
6 Min AMRAP
16 KB Swings + Sprawl
8 Cal Bike/Row
Rest 2 Min
6 Min AMRAP
Thrusters
** Each break: 10 Push-Ups

Program #2 (12)
3 Rounds: EMOM
M1: 5 Burpees + 50m SPRINT
M2: 10 Pull-ups + ME Low Plank Hold
M3: 10 Sumo Deadlift Hi-Pulls + ME Wall Sit
M4: Rest


Friday

Program #1 (8)
8 Min AMRAP, with a Partner…
P1: Burpee to Plate
P2: 100m Sandbag Bear Hug Carry

Program #2 (12)
12 Min AMRAP
200m/15 Cal SPRINT!!
Rest 90 Sec Rest

Program #3 (12)
20 Alt. Single Leg Deadlifts (L+R=2)
20 Alt. Single Arm Power Snatch (L+R=2)
40 Grasshoppers (L+R=2)
Every 2 Minutes: 20 Russian Twists


Saturday

Program #1 (21)
3 Rounds E2MOM – Rotate through…
A) 5 Tire Flip Jump-through + 100m Run
B) 15 Cals + 20 Sit-ups
C) 10 Pull-ups + 40 Russian Twists (15L/15R)
** Rest 1 Minute between rounds

Program #2 (10)
10 Min AMRAP
60 Double Unders (2x Singles)
30 Single Arm Snatch (15L/15R)
15 Push-Ups


Sunday

Program #1 (24)
500m Run / 35 Cals
50 Bench/Floor Press
50 Knees to Elbow
50 Weighted Box Step-overs (25L/25R)
50 Slamballs

Program #2
Coach’s Choice

Kevin

About Kevin

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

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