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CrossFit and Intensity Programming – Week of 8.19.2019

By 08/18/2019 No Comments

CrossFit

Monday

21-15-9
Hang Squat Snatch
T2B


Tuesday

20 Minutes
1 mile Run
Remaining time AMRAP
10 Deadlift
10 Burpees over the bar
10 Box Jumps


Wednesday

Every 3 Minutes for 9 Rounds
100 m. Run
5 Muscle Ups
12 KB Swings


Thursday

5×3 Press
5×3 Push Press
5×3 Push Jerk


Friday

3 Rounds
75 Double Unders
35 Wall Ball
10 Hang Power Cleans 


Saturday

10 Rounds
100 m. Farmers Carry
2 Strict Weighted Pull Ups
3 Front Squats


Sunday
Coach’s Choice


Intensity

Monday

Program #1 (8)
On an 8 minute clock
4 min, max effort burpees
4 min, max effort calorie row

Program # 2 (23)
EMOM x 6 Rounds. 30 Sec Work/30 Sec Rest
M1: Front Squats (2xKB/DB)
M2: Strict Shoulder Press
M3: TRX Knee Tucks
M4: Sumo Deadlift HighPull


Tuesday

Program #1 (12)
4 Rounds
2 Tire Flips
30 Feet Elevated Mountain Climbers (L+R=2)
10 SA Snatches (L+R=2)
100m Run

Program #2 (18)
2 Rounds – With a Partner
50 DB Thrusters
75 Suitcase Deadlifts (2xKB/DB)
50 Box Jumps
** P1 – Works: P2 – Plank Hold


Wednesday

Program #1 (8)
3 Rounds
12 Weighted Box Step-Ups
200m Sprint/12 Cal Sprint

Program #2 (25)
4 Rounds at each station. Do not rotate.
40 Sec Work/20 Sec Rest. 1 Min rest after each round.
Goblet Squats
V-Sit Hold
See-Saw Shoulder Press (2xKB/DB)
Tuck Knee Jumps
Cal Row/Bike


Thursday

Program #1 (24)
5 Rounds. 45sec on/15sec Rest. Rest 1 Min after each round
Rotate thru….
Cal Bike/Row
TRX/Ring Rows
Medball Cleans
OH Plate Lunge

Program #2 (5)
5 Rounds w/ a plate; no rest
20 Sec Floor Press
20 Sec Floor Press Hold
20 Sec Floor Press


Friday

Program #1 (5)
15-12-9
Thrusters (2xDB/KB)
30-24-18
Russian Twists (L+R=1)

Program #2 (16)
AMRAP 16
5 Pull-Ups
10 Bench Dips
50M Lateral, Single Arm Sled Drag (25L/25R)
20m Lunge, weighted
*Every 2:00= 20 Mountain Climbers (L+R=2)

Program #3 (10)
With a Partner…
3 Rounds Each
P1: 15 Cal Bike SPRINT
P2: 20 Hand Release Push-Ups


Saturday

Program #1 (40)
4 Rounds
5 Pull-Ups
10 Push-Ups
15 Squats
Then…100 Single/Double Unders
3 Rounds
5 Pull-Ups
10 Push-Ups
15 Squats
Then…80 Single/Double Unders
2 Rounds
5 Pull-Ups
10 Push-Ups
15 Squats
Then…60 Single/Double Unders
1 Round
5 Pull-Ups
10 Push-Ups
15 Squats
Then…40 Single/Double Unders


Sunday

Program #1 (24)
3 Rounds
50 DU
10 Goblet Squats
Right into…
15-12-9
DB Clean (2xDB)
Calorie Bike
Right into..
3 Rounds
15 Lateral Burpees
15 Cal Row
15 Push Press

Program #2
Coach’s Choice

Kevin

About Kevin

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

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