wod

CrossFit and Intensity Programming including Lone Tree – Week of 7.30.18

By 07/29/2018 No Comments

MONDAY
1. 12 mins for quality:

8/8 Single Arm Push Jerk. Add as you go.
10 Strict C2B Pull Ups

2. 13 min AMRAP OF:
350/300m Row
12 Deadlift (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

TUESDAY
1. EMOM x 10

3 Power Snatch. All sets at 70%.

2. 5 Rounds For Time (12 min cap)
6 Hang Power Snatch (135/95)
9 OH Squats (135/95)
12 Bar Facing Burpees

WEDNESDAY
1. Deadlift : (16 mins)

7 @ 73% – 6 @ 78% – 5 @ 83% – 4 @ 88% – 3 @ 93%
+ 5-10# each set from last time.

2. 8 min AMRAP OF:
60 DU
12 Front Rack Lunges (135/95)

THURSDAY
1. 15 mins to find a 5 rep max Front Squat.

2. 5 Rounds For Time: (9 min cap)
15/10 cal Bike
10 Burpees

FRIDAY
1. C&J, EMOM x 12:

mins 1-3 @ 70%
mins 4-6 @ 75%
mins 7-9 @ 80%
mins 10-12 @ 85%

2. 3 Rounds For Time (10min Cap)
30 Wall Ball
20 Alt DB Snatch (50/35)
10 C2B Pull Ups

SATURDAY
Team Workout

SUNDAY
Hero Workout

Monday
Warm-up

3 Rounds-
200m Run
10 Band pull downs
10 PVC overhead squats
10 Russian Swings
20 Hollow Rocks

Core
Program #1 (9 min cap)
**For large classes, half class starts on program #2

5 Rounds
10 cal Bike
10 Burpees

Program #2 (9 min cap)
5 Rounds
10 DB Snatches
10 Box Jumps

Program #3
Coach’s choice

Tuesday
Warm-up

400m Run+ coach’s led line drills

Core

Program #1
5 Rounds of-
2:00 on/ 1:00 off:
20 Air Squats
15/12 Cal Row
ME push-ups

Program #2
2:00 on/1:00 off:
15 Ball Slams
15 Double DB push press
ME Double Unders

Wednesday
Warmup

3 Rounds
100m Run
10 Wall Squats
10 Roll Back to Straddles
10  Scapula push-ups
10 TRX T’s and Y’a

Core

Program #1
12 Min AMRAP
10 pullups
20 Wallballs
10 Deadlifts

Program #2
3 Rounds for Time
20 KB Swings
10 Front Squats
200m Run

Thursday
Warm-up

Coach’s choice

Core

Program #1
2:00 ME KB Sumo SL High-pulls

Program #2
With a partner…
10 minutes of:
P1-200m
P2- plank hold, if you break the plank complete the rest of the time until partner returns performing burpees

Program #2
7 Min “Up Ladder”
3 power cleans
3 Front Rack Lunges
6,6…9,9…12,12…

Program #3
Coach’s Choice

Friday
Warm-up

3 Rounds
30 Mountain Climbers
10 SA strict press per arm
10 Scapula Pull-ups
10 Tempo Air Squats

Core

Program #1
2 Rounds
20m SA OH Lunges
30 Push-ups
100m Sled Push
30 Sandbag Squats

Program #2
AQAP
400m Run
30 Clean and Jerks
400m Run

Saturday
Warm-up

Coach’s Choicw

Program #1
10 Rounds of:
100m Run
2 Rope Climbs

Rest 3:00

-Then-
500m Row
30 Burpee Box Jumps
500m Run

Sunday
Warm-up

Coach’s choice

Program #1
21-15-9
Double KB Thrusters
Pull-ups
2:00 Rest

-Then-
9-15-21
Double KB Front Squats
Toes to Bar

Kevin

About Kevin

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

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