wod

CrossFit Littleton Programming including Englewood-Week 9.24

Monday
1. Back Squats: 4 x 3. Fist set at 80%, add as you go, all reps have a slow 3 sec descent. (16 mins)
2. 9min Ladder Of: (3-6-9-12-15-18etc)
Thrusters (115/75)
C2B Pull Ups

Tuesday
1. Single Arm Strict Press: 4 x 7 each arm
Max effort strict pull-ups following each set of presses (14mins)
2. 3 Rounds For Time: (12 min cap)
12 Strict HSPU
15 Power Cleans (155/105)
20 Cal Row

Wednesday
1. EMOM x 12: 2 Hang Squat Cleans. First set at 50%, building.
2. Groups of 3 with a 10min Clock:
P1- 10 Burpee Box Jumps (24/20″)
P2- Max Cal Assault Bike
P3- Rest
*score is total calories over the 10 mins

Thursday
1. Sumo Deadlift: 5 x 3. First set at 80%, all reps have a slow 3 sec descent! (16 mins)
2. For Time: (9 min cap)
100 DU
40 Wall Ball
30 T2B
40 Wall Ball
100 DU

Friday
1. 20 mins for quality:
16 Front Rack Lunges (2 x KB’s; As Heavy As Possible)
10-15 Ring Push Ups w. 3 sec descent
100m Sandbag Carry (150/100#)

2. 6 min AMRAP OF:
100m Run
14 KB Swings (70/55)

Saturday
Team Workout

Luke Leinweber

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