wod

CrossFit Littleton Programming including Englewood-Week 4.16

Monday
1. 4 Sets Of: (14mins)
– 5 Single Arm Strict Press immediately into 5 Single Arm Push Press. Add as you go.
– 7 Strict Pull Ups with 3 sec pause with chin over Bar. (Must have a negative every rep)
2. 10 min AMRAP OF:
15 Deadlift (P:225/155) (A:185/125) (H:115/75)
15 T2B

Tuesday
1. Back Squats : 4 x 5. First set at 50%, add as you go. All Reps have a 3 sec down and 3 sec up tempo. (14 mins)
2. 4 Rounds For Time Of: (11 min time cap)
15 Front Squats P:(135/95) A:(115/75) H:(95/65)
15 Push Jerks P:(135/95) A:(115/75) H:(95/65)
15 Hang Power Cleans P:(135/95) A:(115/75) H:(95/65)

Wednesday
With a 25min Clock
1. For Total Time – including rest ( capped at 20mins)
9-7-5 Reps Of
Power Snatch (P:135/95) (A:115/75) (H:75/55)
Burpees Over Bar (sideways)
– rest 1 min and change weight –
10-8-6 Reps Of
Power Snatch (P:115/75) (A:105/65) (H:65/45)
Burpees Over Bar
– rest 1 min and change weight –
11-9-7 Reps Of
Power Snatch (P:105/65) (A:95/65) (H:55/35)
Burpees Over Bar
With remainder of the 25 mins
2. Find a Heavy Snatch.

Thursday
1. 30 min AMRAP OF:
30/25 Cal Row
400m Run
30/25 Cal Bike
150m Sandbag Carry (100/70)
100 DU

Friday
1. Deadlift: 3 x 5. All sets at 80% or more (14 mins)
2. For Time: (11 min time cap)
60 Alt DB Snatch P:(50/35) A:(40/25) H:(30/15)
50 Cal Row
40 Burpees
15 Muscle Ups/Burpee Pull Ups

Saturday
Partner

Luke Leinweber

About Luke Leinweber

Our Partners

  • crossfitjournal
  • tough
  • tough