wod

CrossFit and Intensity Programming – Week of 7.8.2019

By 07/07/2019 No Comments

CrossFit

Monday
 OTM x 6 (by feel)
Deadlift + HPC + Push Press + Push Jerk

5 Rounds For Time: (14min cap)
10 Strict Pull Ups
6 STOH (155,125,95/105,85,65)
– when clock hits 16 mins –
7min AMRAP Of:
200m Run
10 Hang Power Cleans (155,125,95/105,85,65)


Tuesday
OTM x 12
1 Squat Snatch (By feel, build throughout)

9min Ascending Ladder Of: (3-6-9-12-15-18……)
OH Squats (115,95,75/75,65,55)
Lateral Burpees Over Bar


Wednesday
15 mins not for score:

20 m. Monster Walks or 10 m. KB FR Lunges (adjusting weight throughout by feel)
:60 Handstand Holds / 10 m. Handstand Walk
25 Abmat Sit Ups

8 min AMRAP
10/7 Cal Bike
10 TTB
10 Push Ups


Thursday
2 Rounds (Cap: 20:00)

500 m. Row (or 400 m. Run)
50 Wallball (20/14)
500 m. Row (or 400 m. Run)
50 Box Jump Overs (24,20)


Friday
12 mins to find a heavy 3 Deadlift

For Time (13 min cap)
400m Run
21 Deadlift (225,185,135/155,135,95)
400m Run
15 Deadlift
400m Run
9 Deadlift


Saturday
Coach’s Choice


Sunday
Coach’s Choice


Intensity

Monday

Program #1 (15)
3 Rounds, 45 sec work/15 sec rest, Rotate. 1 min rest after each round
Cal Row/Bike
Handstand Hold
Alt. Single Leg Deadlifts
Decline Mountain Climbers (feet on 20” box)

Program #2 (12)
12 Min AMRAP
8L + 8R Lateral Step-Ups
10 Hand Release Push-Ups
300m Run/18 Cals

Program #3 (4)
2 Min Each, Max Effort; no rest
Hang Power Cleans
Front Squats


Tuesday

Program #1 (16)
4 Rounds: 40 sec work/20 sec rest. Rotate.
Goblet Squat Jump
Sit-Ups
Double/Single Unders
KB Swings

Program #2 (8)
8 Min AMRAP w/ a Partner
P1: 10 Cals
P2: AMRAP Push Press

Program #3 (8)
E2MOM x 4
10 + 10 Single Arm DB Cleans
5 + 5 Single Arm Overhead Squats
AMRAP Burps


Wednesday

Program #1 (16)
2 Rounds
1000m Row/800m Run/50 Cal Bike
25 Burpee to Plate
20 Plate Lunge (L+R=2)

Program #2 (16)
Buy-In: 30 Pike Push-Ups
600m Farmer Carry – HEAVY
** Each break: 10 Sumo Deadlifts (1 or 2x KB/DB) + 10 Squats


Thursday

Program #1 (15)
3 Rounds
20 Cals Bike/Row
40 Battle Rope Reverse Shoulder Flys
20 Cals Bike/Row
30 TRX/Ring Rows

Program #2 (20)
100 Alt. Battle Ropes Waves (L+R=1)
400m Run/25 Cals
20 Wallball
25 TRX Pikes
30 Deadlifts
400m Run/25 Cals
100 Double/Single Unders
20 Wallball
25 KB Pull-Thru (L+R=1)
30 Sumo Deadlifts
400m Run/25 Cals
100 Ball Slams


Friday

Program #1 (8)
8 Min AMRAP
4 Pull-Ups
6 Deadlifts
Every 2 Minutes: 5 Lateral Burpee Overs

Program #2 (10)
10 Min Up-Ladder
** Add 3 Reps Each Round
3 Front Squats
3+3 Alt. Hanging Leg Raises
100m Run/6 Cals

Program #3 (14)
3 Rounds
8 + 8 Turkish Sit-Ups
12 Hand Release Burpees
24 Plate Front Raises
Every 2 Min: 60 Double/Single Unders


Saturday

Program #1 (15)
40 Cals/600m Run
40 Hand Release Push-Ups
40 Pull-Ups
40 Push Press

Program #2 (14)
14 Min AMRAP w/ a Partner
P1: Box Jump
P2: 50m Front Rack Carry
** Both perform 6 Burpees at Switch


Sunday

Program #1
20 Min AMRAP
200m Run/12 Cals
30m Bear Crawl Alt. Hand Sandbag Pull-Thru 
30 Alt. Arm DB Snatch (L+R=2)
200m Run/12 Cals
50m R/50m L Single Arm Overhead Carry
30 KB Swings

Program #2
Coach’s Choice

Kevin

About Kevin

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

Our Partners

  • crossfitjournal
  • tough
  • tough