wod

CrossFit and Intensity Programming – Week of 6.30.2019

By 06/29/2019 No Comments

CrossFit

Monday

5 Sets. Not for time (15 mins)
3 Back Squats (by feel, building throughout)
*8 Strict HSPU after each set

9 min AMRAP
15 Pull Ups
12 Lateral Burpees Over Bar
9 Front Squats (155,135,95/105,95,65)


Tuesday

OTM x 8
1 Power Clean + 1 Push Jerk

5 Rounds
10 Power Cleans (115,95,75/75,65,55)
10 STOH
7/10 Cal Bike


Wednesday

Sumo Deadlift: 15 mins to find a heavy 5

18-15-12-9-6-3 (20 min cap)
Box Jumps (24″,20″)
Toes-to-Bar
*200 m. Run after each round


Thursday
Happy 4th of July!

1776
4 Rounds
17 Overhead Walking Lunges (45/25 plate)
7 Ring Dips
6 Thrusters (135,105,75/95,75,55)


Friday

Every 90 sec x 9 sets (12 mins)
1 High Hang Power Snatch
+1 Hang Power Snatch
+1 Power Snatch

2 Rounds For Time: (14min cap)
400m Run
50 DB Snatch (50,35,20/35,20,10)
100 DU


Saturday
Coach’s Choice


Sunday
Coach’s Choice


Intensity

Monday

Program #1 (20)
40 Burpee Box Jumps
Then…
“Up-Ladder” Add 2 reps each Round
4 Air Squats
4 V-Ups
4 Box/Bench Dips
** 50 Single Unders after each round (NO DOUBLE UNDERS)

Program #2 (12)
4 Rounds
100m Farmer’s Carry
200m Run/12 Cals
15 KB Swing to Sprawl


Tuesday

Program #1 (18)
3 Rounds. Rotate through…
Min 0-2: 20 WB + 4 Rope climb to stand/2 Rope Climbs from seated (if no ropes available, 12 Pull-ups)
Min 2-4: 50 Double/Single Unders + 8 Power Cleans
Min 4-6: 15 Cals + 5 lateral burpee over Row

Program #2 (12)
30-20-10
Single Arm Strict Press (L+R=1)
Plank Hip-Taps (L+R=1)
Step-back Lunges (L+R=1)


Wednesday

Program #1 (9)
Tabata x 2: 20 sec work/10 sec Rest. Complete all 8 intervals before rotating.
1 min rest between Tabatas.
T1: Alt. Single Arm Thrusters (2xDB/KB)
T2: Alternate Straddle V-Up and Hanging L/R Knee Tucks 

Program #2 (10)
4 Rounds with 2xKB/DB
30 Sec Suitcase Hold, into…
30 Sec Front Rack Hold, into…
30 Second Overhead Hold.
Rest 1 Min

Program #3 (12)
12 Min AMRAP
400m Run/25 Cals
10 2xPush-Up Burpee
20 45º Lunges (L+R=2)


Thursday

Program #1 (35)
35 Min AMRAP, with a Partner…
** P1/P2 EACH COMPLETE the sets of 17 reps
** P1/P2 SHARE the sets of 76 reps
17 Deadlifts
76 Double/Single Unders
17 Burpees
76 KB Swings
17 Pull-Ups
76 Med-ball Squat Cleans
17 Box Jumps
76 Push-Ups
17 See-Saw Strict Press (2xDB/KB; L+R=1)
76 Jump Lunges (L=R=1)


Friday

Program #1 (20)
Fitness is Fun Friday!
20 Min AMRAP  w/ a partner.
20 Medball Chest Passes (Each)
20 KB Power Swings (Each)
20 Deadlifts (Each. “You go, I go” format)
20 Synhro Push-ups + alt. Hand Clap (each)
After EACH movement, 50m Backward + 50m Forward Connected Run

Program #2 (12)
4 Rounds
12 Pull-Ups
16 Jumping Ball Slam + Over Shoulder
12 Cals
16 Grasshoppers (L+R=1)


Saturday

Program #1 (16)
21-15-9 Squat Cleans (2xDB; BB)
42-30-18 Push-ups

Program #2 (9)
Tabata x 2. 8 rounds: 20 sec work/10 sec rest.
Complete each Tabata for 8 rounds.
T1: Cal Bike/Row
1 Min Rest
T2: Suitcase Deadlift (2xKB/DB)

Program #3
Coach’s Choice


Sunday

Program #1 (16)
EMOM x 16
M1: 10 Lateral Plate Burpees + ME Front Rack Squats (2xDB/KB; BB)
M2: 10 Plate Ground to Overhead + ME Plate OH Lunges
M3: 6 Cals + ME Push Press (2xDB/KB; BB)
M4: REST

Program #2
Coach’s Choice

Kevin

About Kevin

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

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