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Park Meadows CrossFit Programming including Lone Tree – Week of 8.28

By 08/27/2017 No Comments

Workout of the Day for Upcoming Week:  For more details view ‘More’

Monday, August 28th, 2017

Strength

Strict Press: 3 x 10 @ 70%. Go unbroken!!! (10 mins)

* if you fail to go unbroken, you must still finish all reps.

 

Workout of the Day

15 min AMRAP Of:

25 Cal Row

10 OH Squats (Performance – 135/95, Athlete – 95/65, Health – 65/45)

5 Muscle Ups (Performance) or Burpee Pull Ups (Athlete or Health)

*Stagger where you start to share rowers

 

Tuesday, August 29th, 2017

Strength

EMOM* x 6: 1 x Power Clean + 3 Front Squats (75% of 1 rep max clean)

*Spend 6 minutes working up to the weight you are going to use for the EMOM

 

Workout of the Day

16 min AMRAP Of:

60 DU

10 Strict HSPU

14 Alt. Dumbbell Snatches P:(50/35) H:(40/25)

 

Wednesday, August 30th, 2017

Strength

None

 

Workout of the Day

5 Rounds Of:

With a 4 min Clock:

300m Run

25 Wall Ball

15 Deadlift (225/155)

In remaining time, Max Burpees

*score is total Burpees performed for entire workout.

** 2 min rest after each round.

 

Thursday, August 31st, 2017

Strength

Back Squats: 3 x 5. All sets at 60%. All sets have a 3 sec down – 3 sec pause at bottom. (12 mins)

 

Workout of the Day

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

20 C2B Pull Ups

20 Push Jerks P:(135/95) A:(95/65) H:(55/35)

20 Cal Row

*Don’t drop weight from overhead and guide bar to the floor

 

Friday, September 1st, 2017

Strength

Snatch: EMOM x 10, 2 x Hang Snatch

mins 1-4 @ 70%

mins 5-7 @ 75%

mins 8-10 @ 80%

 

Workout of the Day

12 min AMRAP Of:

20 Cal Row

20 T2B

20 Cal Bike

20 OH Squats (135/95)

 

Saturday, September 2nd, 2017

Coaches Choice

 

Sunday, September 3rd, 2017

Coaches Choice

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