wod

CrossFit Littleton Programming including Englewood-Week 7.2

Monday
1. OH Squat: 15 mins to find a heavy 3.
2. 9 min Ladder Of: (3-6-9-12-15-18…)
Power Snatch P:(115/75) A:(95/65) H:(75/55)
Toes 2 Bar

Tuesday
1. EMOM x 10: 1 Power Clean + Push Jerk.
First set at 60%, add as you wish.
2. For Time: (15 min cap)
50 C2B Pull Ups
40 Burpees
30 C+J P:(205/145) A:(155/135) H:(115/75)

Wednesday
4th of July Workout

Thursday
1. Back Squats: (16 mins)
7@ 67%
6@ 72%
5 @ 77%
4 @ 82%
3 @ 87%
2 @ 92%
2. 30-20-10 Reps For Time: (8 min cap)
Deadlift P:(225/155) A:(155/115) H:(135/95)
Wall Ball

Friday (30 Minute Cap)
1. 13-11-9-7-5 Reps For Time:
Muscle Ups/Burpee Pull Ups
Squat Snatch P:(135/95) A:(115/75) H:95/65)
– 5 min Rest, then when clock hits 20 –
For Time: (7 min cap)
500m Run
30 Box Step Overs (2 x 50/35# DB’s)

Saturday
PartnerWOD

Luke Leinweber

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