wod

CrossFit Littleton Programming including Englewood-Week 10.22

Monday
1. Every 30 secs x 9 sets (12 mins): 1 Hang Squat Clean + 2 Front Squats. First set at 60% of 1 rep max Clean, Building.
2. 9min AMRAP Of:
50 DU
12 Front Squats (155-115-95/105-85-65)
8 Lateral Burpees Over Bar

Tuesday
1. Deadlift: 3 x 7. First set at 70%, building (14 mins)
2. 40-30-20 Reps For Time: (11 min cap)
Toes 2 Bar
Wall Ball

Wednesday
1. 90 sec of work – 30 sec of rest for 12 Rounds.
*After rounds 4 & 8 rest is 90 sec
12/10 Cal Row
12 KB Swings (55-35-25/35-25-18)
In Remainder Of Time Max Burpee Box Jumps (24/20)
** 2 scores today. Lowest number & Highest number of Burpee Box Jumps in any of the 12 rounds.

Thursday
1. 20 mins for Quality:
12 Strict T2B with slow tempo down each rep
12 Strict HSPU, at a deficit if possible – trying to go unbroken each round
100m Double KB Farmers Carry (2 x 70-50-35/55-35-25)
2. “Isabel” – 30 Power Snatch For Time at 135-115-95/95-75-55 (5 min cap)

Friday
1. Back Squats: 4 x 5, building. 1st set at 80% (15 mins)
2. 9 min AMRAP Of:
5 Power Clean (155-135-95/115-75-55)
100m Run
40 DU

Saturday
Coach’s Choice

Luke Leinweber

About Luke Leinweber

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