wod

CrossFit and Intensity Programming – Week of 7.22.2019

By 07/21/2019 No Comments

CrossFit

Monday

6 min AMRAP
15/12 cal Row
10 Burpees
*2 mins rest then

6 min AMRAP
10 C2B Pull Ups
18 Wall Ball
*2 mins rest then repeat both AMRAP’s


Tuesday

OTM x 10 
1 x Squat Clean & Split Jerk

Start at 60%, build as you wish

10 min Ascending Ladder
3-6-9-12-15
Hang Power Cleans 135,115,95/95,75,65)
Box Jumps (24,20)


Wednesday

Deadlift: 4 x 5 
All sets between 75%-80% (15mins)

3 Rounds For Time: (15 min cap)
400m Run
15 Deadlifts (185,155,125/135,105,85)
30 Push Ups


Thursday

Open 17.5
10 Rounds For Time (15min cap)
9 Thrusters (95,75,55/65,55,35)
35 DU


Friday

DeAntoni
30 Russian KB Swings (32,24kg)
10 HSPU
30 Russian KB Swings
15 Strict Pull Ups
30 Russian KB Swings
200m Run
30 Russian KB Swings
25 Cals on Bike
30 Russian KB Swings
35 HR Push Ups


Saturday
Coach’s Choice


Sunday
Coach’s Choice


Intensity

Monday

Program #1 (16)
16 Min AMRAP
20 Front Squats (2xKB; BB)
30 Ballslams

Program #2 (10)
10 Min AMRAP
40 Medball Mountain Climbers (L+R=2)
20 KB Swings
10 Chin-Ups
(Coach’s note: Medball Mountain climbers – https://youtu.be/UYVx7yinOAM)

Program #3 (6)
30 Power Clean and Press


Tuesday

Program #1 (14)
3 Rounds
12 Left Arm Suitcase Deadlift + 50m Suitcase Carry
12 Right Arm Suitcase Deadlift + 50m Suitcase Carry
200m Run/12 Cals

Program #2 (8)
With a Partner
P1: AMRAP Alt. Arm DB Squat/Power Snatch
P2: 9 Cal Bike/Row SPRINT!

Program #3 (10)
30 Single/Double Unders
8 Pull-Ups
8 Push-Ups


Wednesday

Program #1 (22)
With a partner…
100/200/300/400/500/400/300/200/100m Row SPRINT
P1: Works; P2: Cheers on P1.
EACH partner shall alt. and row EACH distance..

Program #2 (12)
3 Tire Flip + Jump Through
12 Steps L/12 steps R Single Arm Front Rack Walking Lunges (1xKB/DB)
24 Straddle Sit-ups


Thursday

Program #1 (12)
Rest 1 Min after each interval
2 Min Max Air Squat + Burpee
2 Min Max DB Bear Crawl Push (2xDB)
2 Min Max Overhead Weighted Hold (2xKB/DB)
2 Min Max Power Cleans
(Coach’s note: DB Bear Crawl Push. – https://youtu.be/PggSsnWz8oI)
Program #3 (10)
80 Russian Twists (L+R=2)
60 Feet Elevated Plank Shoulder Taps (L+R=2)
40 Hollow Rocks
20L/20 R Kneeling High-to-Low Banded Choppers
10 Archer Rocks/Supermans
(Coch’s Note: Banded Choppers – https://youtu.be/mGB0x8OrN_Y)

Program #2 (10)
10 min Up-Ladder with a Partner
P1: 3 Cal Bike/Row
P2: 3 Wallball
** both add 2 Cals each round


Friday

Program #1 (24)
3 Rounds: 90 Sec Stations. 30 Sec Rest between Stations. Rotate.
Sandbag Squat Clean Thruster + Back Squat
Single/Double Unders
Weighted Box Step-Overs
200m Run

Program #2 (6)
(20 sec work/10 Sec Rest) x 12. 4 Intervals each. Do not rotate.
V-Sit Hold
Supermans
TRX Knee Tucks


Saturday

Program #1 (20)
Min 1-4: AMRAP
10 Wallball
10 Knees to Elbows
10 Box Jump Overs
Min 5-8: Rest
Min 9-12: AMRAP
10 Plate Ground to Overhead
10 Burps
10 Single Arm Suitcase Deadlift (5L/5R)
Min 13-16: Rest
Min 17-20: AMRAP
10 V-Ups
10 Forward Bicycles
10 Backward Bicycles
10 Hollow Rocks

Program #2
Coach’s Choice


Sunday

Program #1 (30)
AMRAP 30. With a Partner…
P1: AMRAP
4 Pike Push-Ups
8 Pull-Ups
16 Box Jumps

P2: 800m Run/50 Cals
Program #2 (as needed)
100 Abmat Sit-ups

Kevin

About Kevin

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

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