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Park Meadows CrossFit Programming including Lone Tree – Week of 10.30

By 10/29/2017 No Comments

Monday

1. 15 mins for quality:

6 Muscle Ups/ 6-9 Strict Pull Ups

9 Strict HSPU

2. 3 Rounds For Time ( 11min time cap)

75 DU

25/20 cal Row

15 Front Squat P:(155/105) A:(125/85) H:(95/65)

 

Tuesday

1. Deadlift: 3 x 10. All at 70% ( 10 mins)

2. 3 Rounds For Time Of: (18 min time cap)

30 Alt DB Snatch P:(50/35) A:(40/25) H:(30/15)

300m Run

15 Burpee Box Jumps (24/20)

 

Wednesday

1. Strict Press: 3 x 10 all at 70%. Must be unbroken! (10 mins)

If you went unbroken last time, add 5 pounds.

* Last week of this!!!
2. 10-15-20-25 Reps For Time: (13 min time cap)

Toes 2 Bar

Thrusters P:(95/65) A:(75/55) H:(45/35)

 

Thursday

1. Front Squat: 4 x 3 Climbing. First set at 65%. All reps have a 3 sec descent and 3 sec pause at bottom. (14 mins)
2. For Time: (15 min time cap)

60 Wall Ball (20/14)

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

40 Push Ups

30 Pull Ups

20 Burpees

10 Power Cleans P:(205/145) A:(165/105) H:(115/85)

 

Friday

1. Every 4 mins x 4 rounds (2 min rest between rounds)

400m Run

AMRAP Of:

7 OH Squats P:(135/95) A:(105/75) H:(75/55)

7 T2B

 

Saturday Coach’s Choice

Sunday Coach’s Choice

Shean

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