wod

CrossFit Littleton Programming including Englewood-Week 3.19

Monday
1. EMOM x 12: 1 C&J
Mins 1-4 @ 65%
Mins 5-8 @ 75%
Mins 9-12 @ 85%
2. 10 min AMRAP OF:
20 Thrusters P:(95/65) A:(75/55) H:(75/55 )
20 Pull Ups
60 DU

Tuesday
1. EMOM x 12, Alternating.
– 14 Alt Pistols
– 10 Ring Dips
2. 24-21-18-15-12-9 Reps For Time Of: (13 min time cap)
Cal Row
Power Snatch P:(75/55) A:(65/45) H:(55/35)

Wednesday
1. Every 90 sec x 9 Sets (12 mins)
2 x Hang Snatch + OH Squat. First set at 60%. Add as you go.
2. 5 Rounds For Time: (11 min cap)
20 Wall Ball
12 Burpee Box Jumps (24/20)

Thursday
WORKOUT
1. Every 4 mins x 6 Rounds:
200m Run
12 T2B
18 KB Swings P:(70/55) A:(55/35) H:(35/25)
* each round should be a sprint!

Friday
1. 5×3 Deadlift build to a heavy set of 3
2. 21-15-9
Deadlift P:(225/155) A:(185/135) H:(115/75)
Box Jump (30/24)

Saturday
Partner Workout

Luke Leinweber

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