wod

CrossFit Littleton Programming including Englewood-Week 4.30

Monday
1. 20 min AMRAP OF:
50 Wall Ball
100 DU
50′ HS Walk /60 sec Noes and toes
100 DU
50 Cal Row
100 DU
50′ HS Walk
100 DU

Tuesday
1. EMOM X 14, Alternating.
– 10 Strict Press. Start at 30% & add 10/5# each set
– 7 Strict C2B Pull Ups
2. 5 min AMRAP OF:
7 Front Squats (135/95)
7 Burpees
– rest 2 mins then –
4 min AMRAP OF
5 Front Squats P:(135/95) A:(115/75) H:(75/55)
5 Burpees

Wednesday
1. Snatch: Every 90 secs for 2 Rounds
– 5 @ 60%
– 4 @ 65%
– 3 @ 70%
– 2 @ 75%
– 1 @ 80%
2. 3 Rounds For Time: (10 min cap)
10 Strict HSPU
200m Run
10 Hang Squat Snatch P:(115/75) A:(95/65) H:(75/55)

Thursday
1. Deadlift: 3 x 7. All sets above 75%, add as you wish. (12 mins)
2. 5 Rounds For Time: (13 min cap)
15/10 cal Assault Bike
20 Air Squats
7 Burpee Box Jump Overs (30/24)

Friday
1. Front Squats: 3 x 5. All reps have a 3 sec down and 3 sec pause at bottom. (12 mins)
First set at 65%, add as you wish.
2. For Time: (14 min cap)
900m Run
60 Alt DB Snatch P:(50/35) A:(40/25) H:(30/15)
40 T2B
20 Power Cleans P:(115/75) A:(95/65) H:(75/55)
10 Muscle Ups/Burpee Pull Ups

Saturday
Partner WOD

Luke Leinweber

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