wod

CrossFit Littleton Programming including Englewood-Week 3.5

Monday
1. DEADLIFT: 15 mins to find a heavy 5.
2. 10 min AMRAP OF:
10 Hang Power Cleans P:(135/95) A:(115/75) H:(95/65)
15 Push Ups
40 DU

Tuesday
1. EMOM X 12, Alternating:
– 10 Kipping HSPU
– 10 C2B Pull Ups/Pull Ups
2. 30-20-10 Reps For Time Of: (10 min cap)
OH Squats P:(115/75) A:(95/65) H:(75/55 Front Squats)
Cal Row

Wednesday
1. 3 mins Work/2 mins Rest x 5 Rounds:
50 DU
25 Wall Ball
8 Power Cleans P:(185/125) A:(155/105) H:(115/75)
Max Bar Facing Burpees In Remaining Time
* score is total number of Burpees over the 5 Rounds.

Thursday
1. EMOM x 6: 1 C&J at 70%
2. 9 min AMRAP OF:
200m Run
15 KB Swings (70/55)
15 Box Jumps (24/20)
– 1 min Rest then –
9 min AMRAP OF:
18/15 cal bike
100m Farmers Carry (2 x 55/35)
30 Hollow Rocks

Friday
With a Partner…
25 Minute AMRAP
40 Calorie Bike
30 Wallballs
40 Calorie Row
30 Toes-to-Bar
40 Dumbbell Squats P:(2×50/2×35) A:(2×40/2×25) H:(2×30/2×15)

Saturday
CrossFit Open 18.3

Luke Leinweber

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