wod

CrossFit Littleton Programming including Englewood-Week 10.8

Monday
1. Back Squats: 3 x 5. All sets have a 3 sec down + 3 sec pause at bottom. First set at 70%, building (13 mins)
2. 5 Rounds For Time Of: (10 min cap)
50 DU
10 Push Jerks (135-115-95/95-75-55)

Tuesday
1. Every 90 sec x 9 sets (12 mins)
2 x Hang Squat Cleans + 1 Split Jerk. First set at 60%, add as you go.
2. 14 min AMRAP Of:
12 Front Squats (155-135-115/105-85-65)
12 Lateral Burpees Over Bar
200m Run

Wednesday
1. Sumo Deadlift: 3 x 5. All reps have a 3 sec descent + reset at bottom. First set at 70%, building. (13 mins)
2. Down Ladder: 10 to 1 (12 min cap)
Power Snatch (95-75-55/65-45-35)
Bar Muscle-Up / Burpee Pull-Up

Thursday
1. 20 mins for quality of:
7 & 7 Single Leg Step Ups (30% of 1 rep max Back Squat)
100m Front Rack Carry (HEAVY, but unbroken)
10 + 10 Single Arm KB High Pull (adding weight each set)
2. 50 Thrusters For Time (95-75-55/65-45-35) – 5 min cap

Friday
90 sec of work – 30 sec of rest for 12 Rounds.
*After rounds 4 & 8 rest is 90 sec
13/10 Cal Row
8 Lateral Burpees Over Rower
In Remainder Of Time Max Hang Power Cleans (135-115-95/95-75-45)
** 2 scores today. Lowest number & highest number of Hang Power Cleans in any of the 12 rounds.

Saturday
Team Workout

Luke Leinweber

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