CrossFit & Intensity Programming – Week of 3/9/20

CrossFit

Monday

AMRAP 10
30 Double Unders
15 Power Snatches


Tuesday

EMOM x 7 Rounds
Minute 1: 5 Back Squats
Minute 2: 5 Weighted Ring Dips, unbroken
Minute 3: 10 Burpees


Wednesday

0:00-10:00
1 mile Run
Max rep Clean and Jerks

10:00-12:00
Rest

12:00-19:00
800m Run
Max rep Clusters

19:00-21:00
Rest

21:00-25:00
400m Run
Max rep Power Cleans


Thursday

3 Rounds
25 Pull-ups
25 Box Jump Overs
25cal/20cal Row


Friday

AMRAP 14
0:30 Handstand Hold
15 DB Bench Press
7 Dumbbell Power Cleans


Saturday
Coach’s Choice


Sunday
Coach’s Choice


Intensity

Monday

Program #1 (10)
AMRAP 10
5 Single Arm Front Rack Squat, Right (1xKB)
7 Russian Twists, L+R=1
5 Single Arm Front Rack Squat, Left (1xKB)
7 Arch Rocks

Program #2 (18)
3 Rounds. 1 Minute at each station.
Push Press
Alt. Single Arm KB Swings
Lateral Burpee-Over-Plate
Straddle Sit-ups
100m Backwards Run/250m Backwards Pedal Bike
Rest


Tuesday

Program #1 (15)
AMRAP 15
200m Run/250m Row/500m Bike
48 Battle Rope Lateral Waves
200m Run/250m Row/500m Bike
12 Mountain Climber Burps

Program #3 (14)
3 rounds – 1 Min work:30 sec Rest. Rotate.
M1: SA Planked Rope Slams (alt. arms every 10 reps)
M2: KB Ballistic Row, 1xKB
M3: Hang Squat Cleans, 2xKB/DB


Wednesday

Program #1 (15)
E3MOM x 5
200m Run/250m Row/500m Bike
15 Wallballs

Program #2 (12)
Buy-In: 600m run/750m Row/1500m Bike
Then, AMRAP
10 Lateral Bench Jump Overs
10 Single Arm Sit-Ups, 1xKB/DB
10 Single Arm Suitcase Deadlifts, 1xKB/DB


Thursday

Program #1 (10)
AMRAP 10
20 Jump Lunges
10 Alt. Single Arm Snatch
30 Sec Overhead Plate Hold

Program #3 (10)
4 Rounds
200m Run/250m Row/500m Bike
10 Gorilla Rows
8 Push-Ups
Cash Out: AMRAP Sit-Ups

Program #3 (9)
Core work with a partner


Friday

Program #1 (16)
20 Thrusters
50 Flutter Kicks
20 Thrusters
50 Scissor Kicks
20 Thrusters
50 Plank Hips Taps
20 Thrusters
50 Hanging Leg Raises
20 Thrusters

Program #2 (14)
AMRAP 6
20 TRX Skiers
20 KB Swings
Rest 2 Min
AMRAP 6
100m Run/150m Row/300m Bike
10 Z-Press, 2xKB/DB


Saturday

TBD


Sunday

Program #1 (12)
With a Partner…
AMRAP 6
P1: 250m Row/500m Bike
P2: Sit-Ups
Immediately into…
AMRAP 6
P1: 2 Man Makers + 4 Box Jumps
P2: Knees-to-Elbows

Program #2 (15)
AMRAP 15 with a Partner
10 Weighted Box Step-Overs
10 Sumo Deadlifts
** Both shall complete 5 Burpees after both P1&P2 completes 1 round each.
** Unless stated, P1-Completes 1 Round: P2-Plank Hold of Choice

 

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