wod

CrossFit Littleton Programming including Englewood-Week 7.16

MONDAY
1. Back Squats: (16 mins)
7 @ 67% – 6 @ 72% – 5 @ 77% – 4 @ 82% – 3 @ 87% – 2 @ 92%
If you completed all sets last time, add 5-10# each set.

2. AMRAP 7
9 Thrusters P-(95/65) A-(75/55) H-(45/35)
9 C2B Pull Ups

TUESDAY
1. FOR Time: (20 min cap)
30 Power Snatch P-(135/95) A-(115/75) H-(95/65)
10 Ring Muscle Ups / Bar M Ups/ Burpee Pull Ups
30 C&J P-(135/95) A-(115/75) H-(95/65)
10 Ring Muscle Ups
30 OH Squats P-(135/95) A-(115/75) H-(95/65)
10 Ring Muscle Ups

2. When clock hits 22:00, (6 min cap)
For Time:
470m Run
200 DU

WEDNESDAY
1. 16 mins for quality:
7 Behind the neck Strict Press, adding.
100m Farmers Carry (2 x 70/55)

2. 9 min AMRAP OF:
15/12 Cal Row
20 KB Swings (55/35)

THURSDAY
1. Deadlift : (16 mins)
7 @ 73% – 6 @ 78% – 5 @ 83% – 4 @ 88% – 3 @ 93%
If you completed all sets last time, add 5-10# each set.

2. For Time: ( 8 min cap)
21-15-9 Hang Power Clean P-(155/105) A-(135/95) H-(95/65)
42-30-18 Wall Ball (20/14)

FRIDAY
1. Every 90 sec x 9 Sets: (12 mins)
2 x Hang Squat Snatch. Hold on for both.
First set at 50%, add as you go.

2. AMRAP 12
10 Strict HSPU
10 Box Step Overs (24/20″ Box with 2 x 50/35# DB’s)
200m Run

SATURDAY
Partner WOD

Luke Leinweber

About Luke Leinweber

Our Partners

  • crossfitjournal
  • tough
  • tough