wod

CrossFit Littleton Programming including Englewood-Week 5.14

Monday
1. Snatch: EMOM x 12, Hang Snatch + Snatch. Hang on for both. First set at 60%, add as you go with fantastic form!
2. 10min AMRAP OF:
10 OH Squat P:(115/75) A:(95/65) H:(75/55)
20 Wall Ball
40 DU

Tuesday
1. Deadlift: Every 2 mins x 5 Sets
8 Deadlift at 60%
8 Burpees Over Bar (sideways)
2. 5 Rounds For Time: (10 min cap)
12 T2B
12 Front Squats P:(135/95) A:(115/75) H:(75/55)

Wednesday
1. OH Squats: 14 mins to find a heavy 5.
2. 11 min AMRAP OF:
15 + 15 Single Arm OH Lunge (P:50/35) A:(40/25) H:(30/15)
15 C2B Pull Ups
20 Cal Row

Thursday
1. Every 90 sec x 9 Sets (12 mins)
2 Squat Cleans. First set at 60%, add as you wish.
2. 3 Rounds For Time: (10 min cap)
20/16 cal Assault Bike
14 Front Rack Lunges P:(135/95) A:(115/75) H:(95/65)
60 Double Unders

Friday
1. 18 mins for Quality
12 Strict Ring Dips
12 Strict T2B
100m Sandbag Carry (100/70)
2. For Time: (6min cap)
30 Thrusters P:(95/65) A:(75/55) H:(55/35)
500m Run
30 Thrusters P:(95/65) A:(75/55) H:(55/35)

Saturday
Partner WOD

Luke Leinweber

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