wod

CrossFit Littleton Programming including Englewood-Week 7.30

MONDAY
1. 12 mins for quality:
8/8 Single Arm Push Jerk. Add as you go.
10 Strict C2B Pull Ups

2. 13 min AMRAP OF:
350/300m Row
12 Deadlift (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

TUESDAY
1. EMOM x 10
3 Power Snatch. All sets at 70%.

2. 5 Rounds For Time (12 min cap)
6 Hang Power Snatch (135/95)
9 OH Squats (135/95)
12 Bar Facing Burpees

WEDNESDAY
1. Deadlift : (16 mins)
7 @ 73%
6 @ 78%
5 @ 83%
4 @ 88%
3 @ 93%
+ 5-10# each set from last time.

2. 8 min AMRAP OF:
60 DU
12 Front Rack Lunges (135/95)

THURSDAY
1. 15 mins to find a 5 rep max Front Squat.

2. 5 Rounds For Time: (9 min cap)
15/10 cal Bike
10 Burpees

FRIDAY
1. C&J, EMOM x 12:
mins 1-3 @ 70%
mins 4-6 @ 75%
mins 7-9 @ 80%
mins 10-12 @ 85%
2. 3 Rounds For Time (10min Cap)
30 Wall Ball
20 Alt DB Snatch (50/35)
10 C2B Pull Ups

SATURDAY
Team Workout

Luke Leinweber

About Luke Leinweber

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