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CrossFit Littleton Programming including Englewood-Week 8.27

*MONDAY*
1. 16 mins to find a 1 Rep Max Deadlift.
2. 5 Rounds For Time: (8 min cap)
50 DU
15 Hang Power Snatch P-(75/55) A-(65/45) H-(45/35)

*TUESDAY*
1. 5 Rounds For Total Time: ( 30 min cap)
25/20 Cal Row
20 Alt DB Snatch P-(50/35) A-(44/26) H-(35/18)
10 Box Jumps P-(30/24) A-(24/20) H-(20/14)
5 Muscle Ups/Burpee Pull Ups
– rest exactly 2 mins between rounds –

*WEDNESDAY*
1. C&J: EMOM x 6, First set at 50% and build SLOWLY!
Then 10 mins to find a 1 Rep Max Clean & Jerk
2. 9 min AMRAP OF:
150m Run
12 Thrusters P-(115/75) A-(95/65) H-(65/45)

*THURSDAY*
1. 2k Row For Time (12 min cap)
2. 100/80 cal Assault Bike For Time (9 min cap)
3. 1 mile run for time
Rest 4 mins between workouts

*FRIDAY*
1. 10 mins to find a 1 rep max Strict Press
2. 1 or 2 attempts to find max Kipping Pull Ups/Ring rows
3. 10 min AMRAP OF;
3-6-9-12-15-18…..
Push Jerks P-(135/95) A-(115/75) H-(96/65)
Burpees Over Bar (Lateral)

*SATURDAY*
Team WOD

Luke Leinweber

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