wod

CrossFit Littleton Programming including Englewood-Week 10.29

Monday
1. EMOM x 12: 1 Hang Snatch @ 80%. Stay at this weight the entire time!
2. 9 min AMRAP OF:
15 Power Snatch (115-95-75/75-55-35)
30 Wall Ball

Tuesday
1. Deadlift: 4 x 5, first set at 75%, building (15 mins)
2. For Time: (11 min cap)
1 km Run
50 Push Jerk (135-95-75/95-65-35)
50/40 Cal Row

Wednesday
1. 5 x Max Strict Pull Up Sets with 2 mins rest between sets. (13 mins)
* Immediately following each Pull-up set perform a 30 sec Nose & Toes Handstand Hold.
**Score is total pull ups over the 5 rounds
2. 12 min AMRAP Of:
60 DU
10 DB Box Step Overs (2 x 50/35, 24”/20” box)
10 Devils Press (2 x 50/35)

Thursday
1. Every 30 sec x 6 mins: 1 Power Clean + Push Jerk @ 75% of 1 rep max C&J
2. 5 Rounds For Time: (16 min cap)
9 Strict HSPU
12 Power Clean (135-115-95/95-75-55)
15/12 cal Assault Bike

Friday
1. Back Squats: 5 x 3. First set at 80%, building (15 mins)
2. For Time (10 min cap)
21 Thrusters (135-115-95/95-75-55)
9 Muscle Ups / Burpee Pull Ups
15 Thrusters
9 M.Ups/BPU
9 Thrusters
9 M.Ups/BPU

Saturday
Coach’s Choice

Luke Leinweber

About Luke Leinweber

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