wod

CrossFit Littleton including Englewood Programming Week of 10.2

By 10/02/2017 No Comments

Monday

WORKOUT

1. OH Squat: 4 x 3 climbing. First set at 60%. All reps have a 3 sec descent. (14 mins)

2. 40-30-20-10 Reps For Time Of: (16 min time cap)

Cal Row

Burpees

Tuesday

WORKOUT

1. 6 Rounds Of:

With a 3 min Clock:

5 Muscle Ups / Burpee Pull Ups

15/10 cal Assault Bike

20 Wall Ball (20/14)

In remaining time max effort Deadlift P:(255/175) A:(135/95) H:(95/65)

– 2 min rest between rounds –

* score is total Deadlifts performed in workout.

Wednesday

WORKOUT

1. Back Squats: 3 x 5. All sets at 69%. All reps have a 3 sec descent + 3 sec pause at bottom. (14 mins)

2. 9min AMRAP Of:

40 Double Unders

15 KB Swings P:(70/55) A:(55/35)

10 Power Cleans P:(135/95) A:(95/65) H:(75/55)

Thursday

WORKOUT

1. Hang Snatch: 14 mins to find a Heavy Single

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

12 Hang Squat Snatch P:(135/95) A:(95/65) H:(45/35)

200m Run

12 Burpee Box Jumps (24/20)

Friday

WORKOUT

1. 5 Rounds For Quality (15 min cap)

10 Strict C2B Pull Ups

10 Strict HSPU (3″/2″ deficit if possible)

2. 8 min AMRAP Of:

5 Thrusters P:(155/105) A:(95/65) H:(75/55)

40 Double Unders

Saturday- Coach’s Choice

Sunday- Coach’s Choice

Shean

About Shean

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