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Park Meadows CrossFit Programming including Lone Tree – Week of 9.18

By 09/17/2017 No Comments

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

Monday, September 18th

Strength
Strict Press: 3 x 10 @ 70%. Go unbroken!!! (10 mins)
* if you fail to go unbroken, you must still finish all reps.
** if you went all sets unbroken last time, add 5-10# this week.

Workout of the Day
For Time: (16 min time cap)
900m Run
then 5 rounds Of,
10 Thrusters P:(115/75) A:(95/65) H:(75/55)
15 T2B
*The Run is a buy-in and can be broken up into 3x300m during busy parking lot traffic times

 

Tuesday, September 19th

Strength

EMOM x 12: 1 C&J

5 mins to warm up to 80%, THEN

Sets 1-5 @ 80%

Sets 6-9 @ 85%

Sets 10-12 @ 90%



Workout of the Day

9 min AMRAP Of:

6 Power Clean & Push Jerk* P:(185/125) A:(135/95) H:(95/65)

10 Burpees

*Choose a heavy power clean and jerk weight so that these are singles from the start

 

Wednesday, September 20th

Strength
None

Workout of the Day

4 sets of:

With a 5 min Clock complete 4 Rounds Of:

3 Power Snatch P:(135/95) A:(95/65) H:(45/35)

6 C2B Pull Ups

9 Push Ups

– 3 mins rest between rounds –

*in remaining time, as many calories on Assault Bike As Possible.

** score for workout is total Calories.

 

Thursday, September 21st

Strength

14 mins to find a new 1 Rep Max OH Squat



Workout of the Day

10min AMRAP Of:

200m Run

14 Front Rack Lunges P:(135/95) A:(95/65) H:(45/35)

10 Burpee Box Jumps (24/20)

 

Friday, September 22nd

Strength
Back Squats: 3 x 5. All sets at 66%. All sets have a 3 sec down – 3 sec pause at bottom. (13 mins)

Workout of the Day

12 min AMRAP Of:

30 DU

10 Burpees

1,2,3,4,5,6… Power Cleans (185/125)

 

Saturday, September 24th

Coaches Choice

 

Sunday, September 25th

Coaches Choice

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