wod

CrossFit Littleton Programming including Englewood-Week 4.2

Monday
1. 3 x 10 Push Press. 1st set at 65% Of 1 rep max Strict Press. (10 mins)
2. 4 Rounds For Time Of: (16 min time cap)
500m Row/400m Run (alternate these each round)
15 T2B
9 Power Snatch P:(135/95) A:(115/75) H:(95/65)

Tuesday
1. 1 x 20 Back Squats at 50% + 5-10# from last time. LAST WEEK OF THIS! (10 mins)
2. 12 min AMRAP OF:
8 Alt Pistols
4 Strict HSPU
2 Burpee Muscle Ups/ 4 Burpee Pull Ups

Wednesday
1. 5 x 5 Power Cleans, Touch and Go! Add as you go. (14 mins)
2. 5 x 2 min AMRAPS Of: (1 min Rest between rounds)
15 Deadlift P:(225/155) A:(205/135) H:(115/75)
10 Burpee Box Jumps (24/20) – (Facing Box)
Max Wall Ball in remainder of time.
*score is total wall ball for the 5 Rounds.

Thursday
1. EMOM X 21, Alternating
– 16/12 cal bike
– 18 Alt DB Snatch P:(50/35) A:(40/25) H:(30/15)
– 9 & 9 Single Arm OH Lunge P:(50/35) A:(40/25) H:(30/15)

Friday
1. Deadlift: 15 mins to find a heavy 3.
2. 21 – 15 – 9 Reps For Time Of: (9 min cap)
Push Jerks P:(135/95) A:(115/75) H:(75/55)
C2B Pull Ups

Saturday
Partner Workout

Luke Leinweber

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