wod

CrossFit Programming including Lone Tree – Week of 12.18

By 12/17/2017 No Comments

Monday

1. 16 mins to find a 1 Rep Max Snatch. 

2. 9 min AMRAP Ladder Of:

5-10-15-20-25….

Power Snatch P:(75/55) A:(65/45) H:(55/35)

Wall Balls (20/14)

Tuesday

1. 6 Rounds Of:

With A 3 min Clock:

18/15 Cal Row

20 Alternating DB Snatches P:(50/35) A:(40/25) H:(30/15)

Max Burpee Box Over (24/20)

– 2 mins rest between rounds –

SPRINT THIS BUGGER!!!

 

Wednesday

1. 18 mins to find a 1 Rep Max Deadlift.

2. 7 min AMRAP OF:

14 Hang Power Cleans P:(115/75) A:(95/65) H:(75/55)

10 Alt OH Lunges P:(115/75) A:(95/65) H:(75/55)

 

Thursday

1. 5 Working Sets Of: (15 mins)

7 & 7 Single Arm OH Squats (increasing)

10 Strict C2B Chin Ups

2. 3 Rounds For Time Of: (12 min time cap)

15 Thrusters P:(95/65) A:(75/55) H:(65/45)

25 KB Swings P:(70/55) A:(55/35) H:(35/25)

55 Double Unders

 

Friday

1.18 Minutes to Find a Max Front Squat

2. 6 Rounds For Time Of: ( 14 min time cap)

10 Power Cleans P:(135/95) A:(115/75) H:(95/65)

10 Burpees

 

Saturday- Coach’s Choice (Partner Workout)

Sunday- Coach’s Choice (Hero Workout)

Shean

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