wod

CrossFit Littleton Programming including Englewood-Week 3.19

Monday
1. Front Squats: 5 x 3 Adding. 1st set at 70% (14 mins)
2. 10min AMRAP Of:
10 Burpees
15 C2B Pull Ups
10 Hang Squat Clean P:(135/95) A:(115/75) H:(95/65)

Tuesday
1. Strict Press: 3 x 5 at 70%
Single Arm High Pull: 3 x 10 (unbroken) (10 mins)
2. 27-21-15-9 Reps For Time Of: (15 min time cap)
Wallballs (20/14)
Hand Release Pushups

Wednesday
1. Back Squats: 1 x 20 at 50% + 5-10# from last time. (10 mins)
2. 15 min AMRAP OF:
10 & 10 Single Arm OH Lunges P:(50/35) A:(40/25) H:(30/15)
20 Alt DB Snatch P:(50/35) A:(40/25) H:(30/15)
200m Run

Thursday
1. 10 Minute Alt EMOM
Min 1: 1-3 Rope Climbs
Min 2: 10 Front Rack Lunges (5/Leg) *Pick a challenging weight
2. 5 Rounds, Rest 2:00 Between Rounds of:
10 Toes-to-Bar
10 Power Snatches P:(95/65) A:(75/55) H:(55/35)
100m Sled Push

Friday
1. 20 min Partner AMRAP ( groups of 3 )
Partner 1: 150m Run
Partner 2: Front Rack Hold P:(140/100) A:(115/75) H:(75/55)
Partner 3: Max Cals on Bike
* if bag holder drops, biker must also stop.
** score is total Cals per team.
2. 3 mins Max Push Ups – Quality counts!!!

Luke Leinweber

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