wod

CrossFit and Intensity Programming – Week of 9.23.2019

By 09/22/2019 No Comments

CrossFit

Monday

For Time
1500m Row
150 Double Unders
1.5 Mile Run


Tuesday

EMOMx9; Building
Hang Squat Snatch + Squat Snatch + Overhead Squat

Overhead Squat
3-3-3-3-3


Wednesday

AMRAP 7
100m Run
14 KB Snatch

** Rest 3 Min **

AMRAP 7
100m Run
2 Legless Rope Climbs/3 Rope Climbs

** Rest 3 Min **

AMRAP 7
100m Run
9 Thrusters 


Thursday

5 Rounds
3 Squat Cleans
9 Burpee Box Jump Overs


Friday

AMRAP 20
5 Chest-to-Bar Pull-Ups
10 Push-Ups
15 Weighted Russian Sit-Ups


Saturday

MARATHON ROW
41,195m of persistent teamwork, cheering, and FUN!
ROW TO GLORY!!!!!


Sunday
Coach’s Choice


Intensity

Monday

Program #1 (10)
AMRAP10 w/ a partner
You Go-I-Go format for each movement
100m Run/6 Cal Bike
8 Goblet Squats
8 Single Arm DB Snatch
100m Backward Run/6 Cals Backward Pedal Bike

Program #2 (20)
5 Rounds: 30 Sec Work/30 Sec Rest. Rotate
Deadlift + Deadlift Hold
TRX/Ring Plank Hold + TRX/Ring Low Plank Hold
Sit-Ups + Hollow Hold
Push Press + Overhead Hold


Tuesday

Program #1 (10)
4 Rounds
50m Overhead Walk (2xDB)
7 DB Squat Cleans (2xDB)

Program #2 (12)
30-20-10-5
Calorie Row/Bike
60-40-20-10
Feet Elevated Mountain Climbers

Program #3 (7)
7 Min AMRAP
8 Hollow Rocks
8 Windmill, Left (1xKB/DB)
8 Windmill, Right (1xKB/DB)


Wednesday

Program #1 (12)
2 Rounds
600m Run
30 KB Swings
30 Supinated TRX Rows (no chin-ups)

Program #2 (8)
3 Rounds
20 Medicine Ball Squat Cleans
50 Single/Double Unders

Program #3 (10)
AMRAP10
10 Side Plank Toe Touch, Left
10 Side Plank Toe Touch, Right
20 Plank Jack Burps
Every 2 Minutes: 4 Gator Rolls


Thursday

Program #1 (35)
4 Rounds – 60 sec Work/30 Sec Rest
90 sec Rest After Each Round. Rotate.
2 Wall Walks + Max Handstand Hold
10m Shuttle Run
Jumping Ball Slam + Over Shoulder
Lateral KB Swings
Suitcase Hold (2xKB/DB; Heavy)


Friday

Program #1 (12)
12 Minute Up-Ladder
4 Landmine Thrusters
4 Shoot-Thrus, Bench/Box
4 Pull-Ups
100m Run After Ea. Round
** Add 2 Reps Ea Round

Program #2 (18)
25-20-15-10-5
Cal Bike
Landmine Deadlifts
Push Press
Plank KB Pull-Thru


Saturday

Program #1 (30)
With a Partner. Team shall complete 3000m Run/180 Cals
P1: 100m Run/6 Cals
P2: AMRAP DB Burpees


Sunday

Program #1 (16)
1,500m Row/1200m Run/75 Cal Bike
30 Box Jumps
40 Push Press

Program #2 (12)
Coach’s Choice

Kevin

About Kevin

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

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