wod

CrossFit Littleton Programming including Englewood Week of-8/3

*TUESDAY*
1a. Max Ring Dips/ Dips in 2 mins
– 1 min Rest then –
1b. Max Strict Pull Ups in 2 mins

2. TBH III” (22 min cap)
3 Rounds For Time:
500m Row
30 Wall Ball
400m Run

*WEDNESDAY*
1. Every 2 mins x 8 Sets.
2 x Power Clean + 1Hang Squat Clean + 1 Push Jerk.
* first set at 50% Of 1 rep max C&J

2. For Time:(9 min cap)
21-15-9 Hang Power Clean (155/105)
42 -30-18Push Ups

*THURSDAY*
1. Sumo Deadlift: 3 x 10. First set at 60%, add as you go. (12 mins)

2. 13 min AMRAP With a partner
Partner 1- Max Cals on Assault Bike
Partner 2- 100m Farmers Carry (2 x70/55)
* swap each time carrier returns
** score is total Cals as a team

*FRIDAY*
1. Every 30 secs x 7 mins: 1 Hang Snatch at 65-70%

2. For Time: (15 min cap)
400m Run
30 Toes 2 Bar
15 + 15 Single Arm KB OH Squat (55/35)
400M Run
20 T2B
10 + 10 Single Arm OH Squat
400m Run
10 T2B
5 + 5 Single Arm OH Squat

*SATURDAY*
Team WOD

Luke Leinweber

About Luke Leinweber

Our Partners

  • crossfitjournal
  • tough
  • tough