wod

CrossFit Littleton Programming including Englewood-Week 8.6

Monday
1. Back Squats: 15 mins to find a 3 rep max.
2. 2 Rounds For Time Of: (9 min cap)
400m Run
30 Front Squats P-(135/95) A-(115/75) H-(95/65)


Tuesday
1. Every 2 mins x 16 mins Alternating:
– 18/14 cal Bike
Max C2B Pull Ups in remainder of time
– 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:
75 DU
15 Burpees

Wednesday
1. Every 5 mins for 5 Sets (25 mins)
200m Run
10 C&J P-(155/105) A-(135/95) H-(95/65)
20 Cal Row
*score is slowest round out of any of the 5 Rounds.

Thursday
1. 15 mins for quality
-6 + 6 Single Arm Strict Press. Add as you go
-12 Strict Pull Ups
2. 10min AMRAP OF:
15 Deadlift P-(225/155) A-(185/135) H-9135/95)
10 Box Step Overs (24/20″ with 2 x 50/35 DB’s)
15/12 cal bike

Friday
1. EMOM x 5: 1 Snatch Pull + 1 Snatch + 1 OH Squat @ 50%
EMOM x 5: 1 Snatch Pull + 1 Snatch @ 60%
* yes this is light, it’s supposed to be.
2. 21-15-9 Reps Time Of: (13 min cap)
Power Snatch P-(95/65) A-(75/55) H-(45/35)
Toes 2 Bar
Thrusters (95/65) A-(75/55) H-(45/35)

Saturday
Partner WOD

Luke Leinweber

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