wod

CrossFit Littleton Programming including Englewood-Week 11.5

Monday
1. Deadlift: 5 x 3. First set at 80%, building.
2. 9 min AMRAP OF
50 DU
15 Push Jerk (135-115-95/95-75-55)
15 Cal Row

Tuesday
1. Every 2 mins for 15 Rounds!
Round 1-5 = 12/9 Cal Bike + 10 C2B Pull Ups
Round 6-10 = 12/9 Cal Bike + 16 Wall Ball
Round 11-15 = 12/9 Cal Bike + 8 Front Rack Lunges (135-95-75/95-55-35)
*score is lowest number of reps (after the bike) for each movement in any of the 5 rounds.

Wednesday
1. EMOM x 12: 1 Hang Snatch @ 85%. Stay at this weight the entire time! No misses!!!
2. 18-15-12-9-6-3 Reps For Time Of (13 min cap)
Power Snatch (95-75-65/65-55-35)
Lateral Burpee over Bar

Thursday
1. 20 mins For Quality Of:
10 Strict T2B
100m Double KB Carry – 1 KB in Front rack, 1 KB in OH Carry. Swap positions after 50m. AS HEAVY AS POSSIBLE!
10 Sandbag Cleans in under 60 sec. AS HEAVY AS POSSIBLE!
2. “Grace”
30 Clean & Jerks For Time @ 135-115-95/95-75-55. (5 min cap)

Friday
1. Back Squats: 4 x 2. First set at 83%, building. After finding heaviest set of 2, drop to 90% of that and go max reps! (15 mins)
2. 10 min AMRAP Of:
10 Strict HSPU
15 KB Swings (70-50-35/50-35-25)
20 cal Row
Saturday
Coach’s Choice

Luke Leinweber

About Luke Leinweber

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