wod

CrossFit and Intensity Programming – Week of 9.2.2019

By 09/01/2019 No Comments

CrossFit

Monday

5min AMRAP Of:
10 DB Thrusters
10 T2B / Sit Ups
– 2 mins rest then –
5 min AMRAP Of:
7/10 Cal Bike
10 Burpees
– 2 mins rest then –
5 min AMRAP Of:
10 KBS
100 m. Run
– 2 mins rest –

Repeat ALL three AMRAPs!


Tuesday

5 Sets
2 Hang Squat Clean + Push Press +
2 Hang Squat Clean + Push Jerk +
2 Hang Squat Clean + Split Jerk


Wednesday

For Time: (11 min Cap)
400m Run
15 Box Jumps (36/30)
9 Bar Muscle-Up
400m Run
12 Box Jumps (36/30)
6 Bar Muscle-Up
400m Run
9 Box Jumps (36/30)
3 Bar Muscle-Up


Thursday

For Time: (8 min cap)
1000m Row
30 Power Snatch (95/65)
40 Wall Ball (Unbroken*)
*200 m. Run if wallball touches the ground


Friday

4x 0:20 Deadlift – 0:10 Rest / 0:20 Barbell Hold – 0:10 Rest, Alt
4x 0:20 Push Up – 0:10 Rest / 0:20 High Plank – 0:10 Rest, Alt
4x 0:20 Ring Row – 0:10 Rest / 0:20 Hold Rings to Body – 0:10 Rest, Alt
4x 0:20 Sit Up – 0:10 Rest / 0:20 Hollow Hold – 0:10 Rest, Alt


Saturday

6 Rounds
12 Burpee Pull-Ups
100 m. Sled Push or Pull


Sunday
Coach’s Choice


Intensity

Monday

5min AMRAP Of:
10 DB Thrusters
10 T2B / Sit Ups
– 2 mins rest then –
5 min AMRAP Of:
7/10 Cal Bike
10 Burpees
– 2 mins rest then –
5 min AMRAP Of:
10 KBS
100 m. Run
– 2 mins rest –

Repeat ALL three AMRAPs!


Tuesday

Program #1 (3)
400m Run/25 Cal Sprint

Program #2 (12)
6 Rounds
100m Run/8 Cals
10 Pull-Ups
10 Burps

Program #3 (16)
E4MOMx4
15/12 Cal Bike/Row
25 KB Swings
30 Lateral Skaters (L+R=1)


Wednesday

Program #1 (19)
5 Rounds 3:00 Work/1:00 Rest
AMRAP
6 Deadlifts
8 Push Press
10 Pike-Ups

Program #2 (12)
Buy-In: 2min Max Effort TRX/Lid Pikes
AMRAP8
5 Burpees
7 Goblet Squats
9 Plate Ground to Overhead
Cash-Out: 2min Max Effort Ball Slams


Thursday

Program #1 (24)
4 Rounds: 1 Min Work:30 Sec Rest. Rotate through…
Lateral Goblet Squats
Hand Release Push-ups
Alt Box-Step-Up + Knee Raise
Jumping Battle Rope Slams

Program #2 (8)
AMRAP 8
2 Wall Walks
8 KB Swing to Sprawl
24 Mountain Climbers


Friday

Program #1 (15)
Buy-in: 40m Lid Walk
5 Rounds
15 Wallball
12 Landmine Punches, Right
12 Landmine Punches, Left
Cash-out: 300m Run

Program #2 (15)
1 Round – 2 min for max reps each station. Rest 1 Min after each station.
Bentover See-Saw Rows (2xKB/DB)
Slam Balls
Cal Bike/Row
Plate Floor Press
Landmine Deadlifts


Saturday

Program #1 (12)
50-40-30-20-10
Double/Single Unders
Box Donkeys (L+R=2)
50m Farmer carry after each set

Program #2 (15)
With a Partner…
10-20-30-40-50
TRX Mountain Climbers (L+R=1)
Weighted Box Step-Overs (L+R=2)
Abmat Sit-ups
*P1 Works:P2 L/R Side Plank


Sunday

Program #1 (14)
30 Knees to Elbows
50 DB/KB Thrusters (2x DB/KB)
1,000m Row

Program #2 (14)
50 Calorie Bike
50 Ball Slams
50 Burpee to Target

Kevin

About Kevin

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

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