wod

CrossFit Programming including Lone Tree – Week of 12.25

Monday

Closed, Merry Christmas!

Tuesday

1. Strict Press: 3 x 8. All sets at 70%

2. 5 Rounds For Time Of (16 min time cap)

14 Deadlift P:(255/175) A:(225/155) H:(135/95)

8 Burpee Box Overs (24/20)

 

Wednesday

1. 10 Rounds For Time: (20 min time cap)

1 Squat Clean P:(245/175) A:(205/145) H:(135/95)

3 Muscle Ups / 6 Strict Pull Ups

5 Strict HSPU / 2 Wall Walks

25 Double Unders

– exactly 30 sec rest between rounds –

2. 1000m Row For Time!

 

Thursday

1. Sumo Deadlifts: 3 x 10. All sets at 65% (12 mins)

*3 sec tempo every rep

**reset every rep

2. 40-30-20-10 Reps For Time (13 min time cap)

Box Jumps (24/20)

Wall Ball

KB Swings (55/35)

 

Friday

1. Muscle Snatch + Power Snatch + Hang Snatch. 15 mins, adding.

2. 9 min AMRAP OF:

9 Power Snatch P:(115/75) A:(95/65) H:(75/55)

12 OH Lunge P:(115/75) A:(95/65) H:(75/55)

15 Pull Ups

 

Saturday- Coach’s Choice

Sunday- Coach’s Choice

Stephanie Strouse

About Stephanie Strouse

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