wod

CrossFit Littleton Programming including Englewood-Week 6.11

Monday
1. Every 90 secs for 9 Sets (12 mins): 2 C&J.
First set at 60%, add as you wish.
2. For Time (12 min cap)
200m Run
30 T2B
200m Run
30 C2B Pull Ups
200m Run
30 C&J P:(135/95) A:(115/75) H:(95/65)

Tuesday
1. Every 2 mins x 16 mins, alternating between:
– 6 Strict HSPU + 8 Kipping HSPU into max Cal Row
– 8 Muscle Ups / 10 Strict Pull Ups into Max Cal Bike
* score is total Cals over the entire 16 mins
2. 7 min AMRAP OF:
10 OH Squats P:(95/65) A:(75/55) H:(55/35)
8 Lateral Burpees Over Bar

Wednesday
1. Back Squats: (16 mins)
7 @ 65%
6 @ 70%
5 @ 75%
4 @ 80%
3 @ 85%
2 @ 90%
2. 5 Rounds For Time: (8min cap)
50 DU
5 Power Cleans P:(185/125) A:(125/85) H:(95/65)

Thursday
1. 4 x 5 min AMRAPS Of:
3 Squat Snatch P:(165/115) A:(115/75) H:(75/55)
6 Burpees
12 Wall Ball
– 2 mins rest between AMRAPS –
* score is total rounds and reps for entire workout.

Friday
1. Deadlift : (16 mins)
7 @ 73%
6 @ 78%
5 @ 83%
4 @ 88%
3 @ 93%
2. For Time (7 min cap)
“Diane”
21-15-9 Reps For Time
Deadlift P:(225/155) A:(185/
HSPU

Saturday
Partner WOD

Luke Leinweber

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