wod

Park Meadows CrossFit Programming including Lone Tree – Week of 9.25

By 09/24/2017 No Comments

Monday

WORKOUT

1. Every 90 secs, Hang Snatch: Hold on for all doubles!

2 @ 60%

2 @ 65%

2 @ 70%

2 @ 75%

2 @ 80%

3 sets of 2 @ 85%

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

30 Thrusters P:(95/65) A:(75/55) H:(45/35)

30 Pull Ups

30 Cal Row

 

Tuesday

WORKOUT

1. 5 Rounds For Quality Of: (18min cap)

12 Strict HSPU (3/2″ deficit if able)

150m Suitcase Carry (2 x 70/55)

2. In a group of 3 with an 8 min clock:

Partner 1: Max Cal Assault Bike

Partner 2: 100m Run

Partner 3: REST

*Rotate stations each time runner returns.

**Order is as written.

***Score is total Cals as a team.

 

Wednesday

WORKOUT

1. Sumo Deadlift: 4 x 5. All sets at 80% with Reset at bottom. (15 mins)

2. 10 min AMRAP Of:

10 Burpee Box Jump (24/20)

25 Wall Ball

 

Thursday

WORKOUT

1. 14 mins to find a 1 Rep Max Hang Clean

2. For Time: (12 min time cap)

15 C&J P:(185/125) A:(135/95) H:(95/65)

1000m Run

15 C&J (185/125)

 

Friday

WORKOUT

1. 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# this week.

2. 3 Rounds For Time: (15 min time cap)

470m Run

20 C2B Pull Ups

10 Front Squats P:(185/125) A:(135/95) H:(75/55)

Saturday Coach’s Choice

Sunday Coach’s Choice

Shean

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