wod

CrossFit Littleton Programming including Englewood-Week 7.23

*MONDAY*
14 mins to find a 7 rep max OH Squat
AMRAP 10
12 Front Rack Lunges P-(135/95) A-(115/75) H-(96/65)
10 Hang Squat Cleans P-(135/95) A-(115/75) H-(96/65)
8 Bar Muscle Ups / Strict Pull Ups

*TUESDAY*
EMOM x 9
3 Power Clean & Push Jerk at 70%
2. For Time: (8 min cap)
21 Push Jerk P-(135/95) A-(115/75) H-(96/65)
75 Double Unders
15 Push Jerk
75 Double Unders
9 Push Jerk
75 Double Unders

*WEDNESDAY*
1. Every 2 mins x 16 mins Alternating:
a) 18/14 cal Bike
Max C2B Pull Ups in remainder of time
b) 18/14 cal Row
Max HSPU in remainder of time (Kipping allowed)
* score is total Pull Ups and HSPU combined
2. 6 min AMRAP OF:
940m Run
Max Burpees In remaining time.

*THURSDAY*
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. 21-15-9 Reps For Time: (8 min cap)
Deadlift P-(275/195) A-(225/155) H-(135/95)
Box Jumps w. step down (30/24)

*FRIDAY*
1. 7 mins to work on single Arm OH Squat.
Sets of 5 each hand for max weight.
2. AMRAP 9
22 Wall Ball
15 T2B
*5 min Rest then
3 Rounds For Time Of: (9 min cap)
20 Alt DB Snatch (50/35)
10 + 10 Single Arm OH Squat (50/35)
2 Rope Climbs(15′)

*SATURDAY*
Partner Workout

Luke Leinweber

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