wod

CrossFit Littleton Programming including Englewood-Week 7.9

Deadlift: (16 mins)
7 @ 73% – 6 @ 78% – 5 @ 83% – 4 @ 88% – 3 @ 93%

For Time: (8 min cap
30 Power Cleans (185/125)
30 Lateral Burpees Over Bar

TUESDAY
Front Squats: 13 mins to find heavy 3.

For Time: (12 min cap)
50 C2B Pull Ups
40 T2B
30 Power Snatch (165/110)

WEDNESDAY
Bench Press
7 @ 73% – 5 @ 83 % – 3 @ 88%

3 Rounds
800 m. Run
50 Abmat Sit Ups
15 Ring Dips

THURSDAY
Every 90 secs x 9 Sets (12 mins)
2 Squat Cleans + 1 Split Jerk
* first set at 60%, add as you go.

For Time: (10 min cap)
30-25-20-15 Reps For Time: (12 min cap)
Cal Row
HSPU (Kipping allowed) / Deficit Push Ups

FRIDAY
Every 2 mins x 16mins, Alternating
– 200m Sprint, In remainder of time max alternating pistols
– 18/12 Cal Bike, In remainder of time max Muscle Ups
*score is total pistols and Muscle Ups combined.

6min AMRAP OF:
14 Alternating DB Snatch (50/35)
8 + 8 Single Arm OH Lunge (50/35)

Saturday
Partner WOD

Luke Leinweber

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