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Park Meadows CrossFit Programming including Lone Tree – Week of 11.06

By 11/05/2017 No Comments

Monday

1. Back Squats: 4 x 6. All sets at 77% (15 mins)
2. 3 Rounds For Time Of: (14 min time cap)

20 Deadlift P:(255/175) A:(185/135) H:(135/95)

15 Strict HSPU OR 15 Deficit Pushups

 

Tuesday

1. 15 mins to find a heavy Snatch Triple. Reset between reps.

2. 10min AMRAP Of:

6 Power Snatch P:(155/105) A:(115/75) H:(95/65)

20/16 cal Row

 

Wednesday

1. 18mins For Quality

15 Ring Dips

150m Farmers Carry (2 x 70/55)

14 Alt Front Rack Lunges (155/105)
2. 7 min AMRAP Of:

12 Push Jerk P:(115/75) A:(95/65) H:(75/55)

40 DU

 

Thursday

1. Deadlift: 3 x 7, all sets at 78% (12 mins)

2. 13min AMRAP Of:

10 Thrusters P:(115/75) A:(95/65) H:(75/55)

10 C2B Pull Ups

100m Run

 

Friday

1. Strict Press: 10 mins to find a 3 rep max
2. 3 Rounds For Time: (15 min time cap)

30/25 Cal Row

20 Burpees

30 Alt DB Snatch (50/35)

Saturday Coach’s Choice

Sunday Coach’s Choice

Shean

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