wod

Park Meadows CrossFit Programming including Lone Tree – Week of 12.11

By 12/10/2017 No Comments

Monday

1. 18 mins to find a new 1 Rep Max Back Squat. 

2. 7 min AMRAP Of:

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

12 Burpees Over Bar

 

Tuesday

1. 5 Rounds For Quality: (14 mins)

P: 10 Strict C2B Pull Ups A: 10 Strict pull-ups H: 10 Ring Rows

7 & 7 Single Arm DB/KB Press (adding)
2. 3 Rounds For Time Of: (15 min time cap)

100 Double Unders

500m Row

5 Power Snatch P:(175/115) A:(135/95)  H: Front Squats (75/55)

 

Wednesday

1. 16 mins to find a 1 Rep Max Clean and Jerk.
2. 21-15-9 Reps For Time: (11 min time cap)

Power Cleans P:(135/95) A:(115/75) H:(95/65)

Front Squats P:(135/95) A:(115/75) H:(95/65)

Toes To Bar

 

Thursday

1. Deadlift: 3 x 5. All sets at 78%. (12 mins)

Tempo down and reset at bottom.
2. 3 Rounds For Time: (16 min time cap)

400m Run

25 Wall Ball

20 Alt DB Snatch (50/35)

 

Friday

1. EMOM x 4: 1 Snatch at 70%

EMOM x 3: 1 Snatch at 75%

EMOM X 3: 1 Snatch at 80%

2. 3 Rounds For Time (12 min time cap)

12 Strict HSPU

16 Alternating Front Rack Lunge (135/95)

20 Pull Ups

 

Saturday- Coach’s Choice

Sunday-Coach’s Choice

Shean

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