wod

CrossFit Littleton Programming including Englewood-Week 6.4

1. Front Squat 5×3, start at 60% and add as you go
2. 14 Minute AMRAP:
8 Burpee Box Jumps (24/20)
8 Power Clean and Jerks P(135/95) A(115/75) H(95/65)
24 Air Squats

Tuesday
1. EMOM x 12, Alternating
– 10 Strict Press , first set at 30% + 5-10#, add as you go
– 8 Strict C2B Pull Ups
2. 9 min AMRAP OF:
9 Deadlift P(275/185) A(225/155) H:(135/95)
50 DU

Wednesday
1. Snatch: EMOM x 6. 1 Snatch Deadlift + 1 Snatch. First set at 50%, build to no more than 75%.
Then EMOM x 6: 2 Snatch with reset.
2. For Time: (10 min cap)
2 Rounds Of
10 Snatch P(175/125) A(115/75) H(95/65)
12 Bar Facing Burpees
Immediately into 2 Rounds Of
10 Snatch P(115/75) A(95/65) H(75/55)
12 Bar Facing Burpees

Thursday
1. Deadlift : (16 mins)
7 @ 70%
6 @ 75%
5 @ 80%
4 @ 85%
5 @ 80%
6 @ 75%
7 @ 70%
2. 2 Rounds For Time (8 min cap)
25/20 Cal Row
20 T2B
25/20 Cal Bike
*SPRINT!!!

Friday
1. OH Squat: 12 mins to find a heavy 5.
2. 3 Rounds For Time: (14 min cap)
400m Run
30 Wall Ball
14 Alt DB Squat Snatch P(50/35) A(40/25) H(30/15)

Saturday
Partner WOD

Luke Leinweber

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