wod

CrossFit Littleton Programming including Englewood-Week 5.7

Monday
1. 2 Rounds Of: (16 mins)
10-8-6-4-2 Unbroken TnGo Power Clean and Jerks
– 1 min rest between sets
– 3 min rest between rounds
Set of 10 at 40-45% Of 1 rep max, add 5-10# each set. MUST STAY TOUCH AND GO UNBROKEN!
* add 5 pounds more each set from last time.
2. 6min AMRAP OF:
15 Wall Ball
30 DU

Tuesday
1. 16 mins For Quality
10 Strict T2B
10 Strict HSPU / deficit if possible
50m Double KB Carry (2 x 70/55)
2. 30-20-10 Reps For Time: (8 min cap)
Cal Row
Burpees Over Rower

Wednesday
1. Back Squats: 4 x 5. First set at 55%, add as you go. All reps have a 3 sec down and 3 sec up tempo. 5-10# more than last time! (12 mins)
2. 12 min AMRAP OF:
10 Power Snatch P:(115/75) A:(95/65) H:(75/55)
150m Run
10 Box Jump (24/20)

Thursday
1. For Time: (25 min cap)
900m Run
30 Power Cleans P:(155/105) A:(135/95) H:(115/75)
30 KB Swings P:(70/55) A:(55/35) H:(35/25)
400m Run
20 Squat Cleans P:(155/105) A:(135/95) H:(115/75)
20 KB Swings P:(70/55) A:(55/35) H:(35/25)
200m Run
10 Thrusters P:(155/105) A:(135/95) H:(115/75)
10 KB Swings P:(70/55) A:(55/35) H:(35/25)

Friday
1. EMOM X 14, Alternating.
– 10 Strict Press. Start at 30%, add as you go
– 7 Strict C2B Pull Ups
2. In teams of 2:
14 min AMRAP OF:
100m Sandbag Carry (100/70)
Max Cal Row
* swap on the Carry.
** score is total Cals.

Saturday
Partner WOD

Luke Leinweber

About Luke Leinweber

Our Partners

  • crossfitjournal
  • tough
  • tough