wod

CrossFit Littleton Programming including Englewood-Week 8.20

*Monday*
1. 18 mins to find a 1 Rep Max Back Squat
2. 7 min AMRAP Of:
30 DU
1-2-3-4-5-6-7…. Power Clean P-(185/125) A-(155/105) H-(115/75)

*Tuesday*
1. For Time: (15 min cap)
30 HSPU (5″/4″ deficit – Kipping allowed)
40 Deadlift P-(225/155) A-(185/125) H-(135/95)
50 Cal Bike
60 Bar Facing Burpees
2. 2 x Max effort sets of: (for total reps – 6 min cap)
Strict Pull Ups
Strict Press @ 60%

*Wednesday*
1. EMOM x 6: 1 Snatch, start at 50% and build slowly
– then –
10 mins to find a new 1 Rep Max Snatch.
2. 8 min AMRAP OF:
6 Power Snatch P-(155/105) A-(135/95) H-(95/65)
18 Wall Ball

*Thursday*
1. 12 min AMRAP OF:
20 Cal Row
10 Pull Ups
20 Push Ups
30 Air Squats
– 4 min Rest then –
12 min AMRAP OF:
200m Run
12 Box Step Overs (24/20″ Box with 2 x 50/35# DB’s)

*Friday*
1. 14 mins to find a 1 rep max Power Clean
2. 10 min AMRAP OF:
15 KB Swings P-(55/35) A-(35/26) H-(26/18)
2 Legless Rope Climbs
10 Push Jerk P-(135/95) A-(115/75) H-(95/65)

Luke Leinweber

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