wod

Park Meadows CrossFit Programming including Lone Tree – Week of 11.27

By 11/26/2017 No Comments

Monday

1. 15 mins Working For Quality:

10 Strict C2B Pull Ups

16 Alt Pistols

10 Strict Ring Dips

2. 10 min AMRAP Of:

15 Front Squats P:(155/105) A:(135/95) H:(95/65)

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

 

Tuesday

1. Deadlift: 5 x 3. All sets at 87% (16 mins)

2. With A 9 min Clock

1000m Row

THEN AMRAP Of:

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

10 Push Ups

15 Air Squats

 

Wednesday

1. 14 mins to find a challenging Split Jerk Double. (From Rack)
2.  27-21-15-9 Reps For Time (15 min Time Cap)

Burpees

Toes 2 Bar

50 DU After each round.

 

Thursday

1. Squat Cleans: EMOM x 10

First set at 60%, add as you wish.
2. For Time: ( 18 min time cap)

3 Rounds Of

20 Wall Ball

5 Clean & Jerks P:(185/125) A:(155/105) H:(115/75)

– then 400m Run –

Then 3 Rounds Of

20 Wall Ball

5 Clean & Jerks P:(185/125) A:(155/105) H:115/75)

 

Friday

3 mins Work / 1 min Rest For 6 Rounds:

200m Run

7 Muscle Ups/ 10 C2B Pull Ups/13 Pull Ups

Max OH Squats P:(135/95) A:(115/75) H:(75/55)

* score is total OH Squats for workout.

 

Saturday- Coach’s Choice

Sunday- Coach’s Choice

Shean

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