wod

CrossFit Littleton Programming including Englewood-Week 9.10

MONDAY
1. 5×5 Bench Press
2. AMRAP 11
50 Double Unders
30 KBS
10 Ring Dips

TUESDAY
1. 16:00 to establish a 1RM Front Squat
2. 10 min Ladder Of: (3-6-9-12-15…)
Thrusters (95/65)
T2B

WEDNESDAY
1. Single Arm High Pull and Single Arm Strict Press. Find a 10 rep max for each arm and movement. (15mins)
*Slow negative every rep!
2. 30-20-10 Reps For Time Of: (12 min cap)
Alt DB Snatch (70/50)
Row (calories)
Burpees Over DB

THURSDAY
1. EMOM x 12: 3 Hang Squat Cleans. First set at 50%, building.
Hold on for all 3 Reps.
2. 8 min AMRAP OF:
6 Power Cleans (185/125)
50 DU

FRIDAY
1. Sumo Deadlift: 3 x 7 with 3 sec descent. First set at 60%, building. (12 mins)
2. For Time: (14 min cap)
1000m Run
10 Strict HSPU
40 Wall Ball
10 Strict HSPU
30 Wall Ball
10 Strict HSPU
20 Wall Ball

SATURDAY
Team workout

Luke Leinweber

About Luke Leinweber

Our Partners

  • crossfitjournal
  • tough
  • tough