wod

CrossFit Littleton Programming including Englewood-Week 6.25

Monday
1. Back Squats:
7@ 67%
6@ 72%
5 @ 77%
4 @ 82%
3 @ 87%
2 @ 92%
2. 7min AMRAP OF:
6 Power Snatch P:(155/105) A:(135/95) H:(75/55)
9 Burpees

Tuesday
1. 4 Rounds For Time: (30 Min Cap)
25/20 Cal Row
15 C&J P:(155/105) A:(135/95) H:(75/55)
300m Run
25 Wall Ball

Wednesday
1. Deadlift
7 @ 73%
6 @ 78%
5 @ 83%
4 @ 88%
3 @ 93%
2. 9 min AMRAP OF
60 DU
30 Alt DB Snatch P:(50/35) A:(40/25) H:(30/15)
15 C2B Pull Ups

Thursday
1. EMOM x 12, Alternating
– 10 Strict Press , first set at 30% + 5-10#, add as you go
– 9 Strict C2B Pull Ups
2. 4 Rounds For Time: (16 Min Cap)
200m Run
20 KB Swings P:(70/55) A:(55/35) H:(35/25)
20 Goblet Squats P:(70/55) A:(55/35) H:(35/25)

Friday
1. 13 mins to find a heavy Hang Snatch Double.
2. 6 Rounds For Time: (15 min cap)
3 Power Snatch P:(155/105) A:(115/75) H:(75/55)
6 Bar Facing Burpees
9 Wall Ball

Saturday
Partner WOD

Luke Leinweber

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