CrossFit & Intensity Programming – Week of 3/16/20

CrossFit

Test

Topic: 9am Intensity Online Class
Start Time : Mar 23, 2020 08:57 AM

Meeting Recording:
https://zoom.us/rec/share/w8NQP6zc61hJG42dx0z9R4F7HqrKT6a803Ib-PEFzEYjI9dDH4ZP621qQ6cky_Ct

 

 

 

Monday

OTM x 10
1 PC + 1 FSAMRAP 7

3-6-9…
HPC (95,65)
FS (95,65)
TTB


Tuesday

100 DB Snatch (50,35)
50 cal Row
100 BF Burpees


Wednesday

10 minutes to build to a heavy 1 rep4 Rounds (Use 60% of 1 RM)
15 CTB
10 OHS Optional AGOC Event 2 (only if able to do Rx)


Thursday

AMRAP 20
400 Run
3 Rounds – 10 KBS / 10 Box Step Overs (with KB)
(*note: removed partner aspect of this work out)


Friday

5-4-3-2-1 Jerk

5 Rounds
10 2-push up burpees
150 single under


Saturday
Coach’s Choice


Sunday
Coach’s Choice


Intensity

Monday

Program #1 (10)
3 Rounds
200m Run/400m Bike with Medball
20 Wallball
20 Single Leg Box Step-Ups w/ Medball
** note: opposite leg does not touch box

Program #2 (6)
EMOMx6
40 Single/Double Unders
Max KB Swings

Program #3 (10)

Buy-In: 1k Run/1250m Row/2500m Bike

AMRAP

10 Deadlifts

15 TRX Rows


Tuesday

Program #1 (9)

Choose one for Sprints.

Run: 100m / 200m / 300m / 300m / 200m / 100m

Row: 150m/250m/350m/350m/250m/150m

Bike: 300m/500m/700m/700m/500m/300m

** Rest after each interval: 30s/60s/90s/90s/60s/30s

Propgram #2 (18)
E2MOM x 9. Rotate.
1: 5 Hang Power Cleans, 2xDB + 10 DB Burpees, 2xDB
2: 20 Alt. Arm Floor Press + 10 Push-Ups
3: 20 Plate Ground to Overhead + 10 Jumping Ball Slams


Wednesday

Program #1 (20)
AMRAP 20
50 Mountain Climbers
20 Push Press
50m Farmer Carry
50m Front Rack Carry
20 cal Bike/Row or 200m Run
50 180º Jump Lunges
Program #2 (8)
8 Minute “Up Ladder”
3-6-9-12…
Pull-ups
Front Rack Squats, 2xKB/DB;BB


Thursday

Program #1 (24)
4 rounds: 45 Sec Work/15 Sec Rest. 1 min rest after each round
Handstand Hold
Box Jumps
Straight Leg Sit-Ups
Start-Stop KB Swings
Under the Fence Push-Ups

Program #2 (6)
AMRAP 6
4 Burpees
8 Ball Slams


Friday

Program #1 (5)
75 Single/Double Unders
25 Kettlebell Clean to Goblet Squat
75 Single/Double Unders

Program #2 (28)
AMRAP 8
50 TRX Mountain Climbers
10 TRX Tricep Extensions
Rest 2 Min
AMRAP 8
300m Run/350m Row/750m Bike
20 Plate Ground to Overhead
Rest 2 Min
AMRAP 8
10 Renegade Row + Plank Jack
15 Floor Press, Plate


Saturday

TBD


Sunday

Program #1 (30)
600m Run/750m Row/1500m Bike
200m Front Rack Carry, 2xDB/KB
50 Burpees
100m Box Push
50 Burpees Pull-Ups
200m Farmer’s Carry, 2xDB/KB
600m Run/750m Row/1500 Row

 

 

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