wod

CrossFit Littleton Programming including Englewood-Week 4.9

Monday
1. For Time: (30 min cap)
1000m Row
Then 3 Rounds Of
40 Deadlift P:(135/95) A:(115/75) H:(95/65)
30 Burpees
20 Push Jerk P:(135/95) A:(115/75) H:(95/65)
then
1000m Row

Tuesday
1. Every 30 sec x 5 Sets: 1 Snatch at 60%
– rest 60 secs then –
Every 30 sec x 5: 1 Snatch at 65%
– rest 60 secs then –
Every 30 sec x 5: 1 Snatch at 70%
– rest 60 secs then –
Every 30 sec x 5: 1 Snatch at 75%
* every rep must have a 3 sec pull.
2. 10 min AMRAP OF:
5 Hang Power Cleans P:(185/125) A:(115/75) H:(75/55)
10 Burpees Over Bar (sideways)
20 Wall Ball

Wednesday
1. 4 Rounds For Time: (16min cap)
10 Strict Pull Ups
10 Strict HSPU
50m Each hand Suitcase carry (70/55)
2. 8 min AMRAP OF:
10 Front Squats P:(155/105) A:(135/95) H:(75/55)
50 DU

Thursday
1. 4 x 5 Front Squats. All at 75% (15 mins)
After each set, 60 sec of Handstand Walk/Hold practice.
2. 10 min AMRAP OF:
100m Run
20/16 Push Ups
6 Bar Muscle Ups / Burpee Pull Ups

Friday
1. Power Clean & Push Jerk (15 mins)
5 quick singles at 60% Of 1 Rep Max C&J
– rest 1 min & change weight –
4 @ 65%
– rest 1 min –
3 @ 70%
– rest 1 min –
Then repeat for 3 Rounds total.
2. 40-30-20-10 Reps For Time Of: (11 min cap)
Alt DB Snatch P:(50/35) A:(40/25) H:(30/15)
Wall Ball (20/14)

Saturday
Partner WOD

Luke Leinweber

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