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Park Meadows CrossFit Programming including Lone Tree – Week of 11.13

By 11/12/2017 No Comments

Good Luck at The Turkey Challenge this weekend Steve Crump, Holly Fellows and Brady Litherland!

 

Monday

1. Back Squats: (15 mins)

2 x 6 at 78%

2 x 7 at 75%

2. 5 Rounds For Time Of: (15 min time cap)

15 Burpees

5 Power Snatch P:(155/105) A:(135/95) H:(95/65)

Tuesday

1. 14 mins To Find  A Heavy Snatch Double. Reset Between.

2. 5 min AMRAP Of:

15 Cal Row

15 Toes To Bar

– 2 min REST THEN –

5 min AMRAP Of:

15 Cal Row

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

 

Wednesday

1. 4 Rounds For Quality: (12 min cap)

10 Strict HSPU (3″/2″ deficit if possible)

16 Front Rack Walking Lunges (2 x 70/55)

2. 3 Rounds For Time: (16 min time cap)

200m Run

7 Power Cleans P:(205/145) A:(155/105) H:(95/65)

60 DU

 

Thursday

1. Deadlifts: 4 x 5. All sets at 85% (14 mins)

2. 10 min AMRAP Of:

100m Farmers Carry (2 x 70/55)

5-10-15-20… Thrusters P:(115/75) A:(95/65) H:(75/55)

 

Friday

1. Every 90 sec x 9 sets (12 mins)

Squat Clean Double. Reset between. First set at 60%, add as you wish.

2. 3 Rounds For Time Of: (13 min time cap)

21 KB Swings (70/55)

15 Burpee Box Jumps (24/20)

9 Muscle Ups / 12 Strict Pull Ups

 

Saturday Coach’s Choice

Sunday Coach’s Choice

Shean

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