CrossFit & Intensity Programming – Week of 2/24/20

CrossFit

Monday

AMRAP 20
3 Deadlifts (315,225)
5 Strict Pull-ups
10 Push Ups
15 Air Squats


Tuesday

3 Rounds (15 min cap)
1:30 handstand hold, accumulated 
18/15 Cal Row
15 DB Box Step Ups (2x50s/35s)


Wednesday

EMOMx10
3 Power Cleans

With a partner. You go, I go (18 min Cap)

Cal Bike
60/50
50/40
40/32
30/24
20/16


Thursday

2 Rounds (18 min cap)
400m Run
30 KB Swings (50/35)
400m Run
30 Burpee


Friday

AMRAP20
21 Thrusters (75/55)
21 Pull-ups
*rest 2:00


Saturday
Coach’s Choice


Sunday
Coach’s Choice


Intensity

Monday

Program #1 (15)
3 Rounds: 4 min Work/1 Min Rest
AMRAP
15 Wallball
200m Run/500m Bike/250m Row
** Start next round where you left off

Program #2 (12)
Up-Ladder
4 Box Jumps
4 Sit-Ups
** Add 2 Reps Each Round
4 Hang Power Cleans after each Round, 2xDB/BB


Tuesday

Program #1 (6)
With a partner, 3 Rounds Each
P1: 20m Straight Leg Bear Crawl
P2: No-Push-Up Burpee/Sprawl to Target

Program #2 (12)
M1-4: 10 Floor Press + AMRAP Push-ups
M5-8: 10 Front/Goblet Squat + AMRAP Air Squats
M9-12: 10 Bentover Row + AMRAP TRX Row

Program #3 (10)
AMRAP 10
20 Plank Jacks
20 Alt. Single Leg V-Ups
20 Russian Twists


Wednesday

Program#1 (14)
Buy-In: 400m Run/500m Row
10 Rounds
10 Single Arm Snatches
10 Sit-ups
Cash-Out: 20 Burpees

Program #2 (10)
40-30-20-10
TRX Knee Tucks
Single/Double Unders
KB Swings


Thursday
Program #1 (12)
AMRAP 12
10 Standing Half-Moons, Medball
100m Run w/ Medball
** If not running, 250m Bike w/ MB Overhead

Program #2 (15)
40-30-20-10
Cal Bike/Row
** 20 Hollow Rocks at start and after each set


Friday

Program #1(10)
Up-Ladder
3 Sumo Deadlift High-Pulls
3 Straight Leg Sit-Ups
** Add 2 Reps each round

Program #2 (15)
Buy-In: 50 Plank Jacks
4 Rounds
18 KB Swings
12 Bench Dips
9 Push Presses
Cash-Out: 50 Burps


Saturday

TBD


Sunday

Program #1 (35)
For time.  Teams of 3…
360 Squats
300 KB Swings
150 Cal Bike/Row
60 Wall Walks
600m Run/1500m Bike/750m Row – ALL
* Partition reps as desired; unless where noted.
** P1 works/P2 Static hold of choice/P3 Rest

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