wod

CrossFit Littleton Programming Including Englewood-Week of 1.1

Monday
Happy New Year!
10am New Years Day Class at Park Meadows

Tuesday
1. In a team of 4: 1 person works at a time.
35min AMRAP OF:
15/10 Cal Bike
10 Thrusters (85/60)
5 Burpees
* This is designed to be an absolute all out sprint each and every round.
** Each team member should be trying to get 10 Rounds each in the Time allotted!

Wednesday
1. Strict Press: 3 x 8. All sets at 70%
Strict Pull Ups: 3 x max effort sets with 3 sec descent. (12 mins)
2. 12 min AMRAP Of:
10 Hang Power Cleans (155/105)
10 T2B
50 DU

Thursday
1. Back Squats: 3 x 10. All sets at 65%, add 5-10# from last week if you did them. (10mins)
2. 4 Rounds For Time Of: (14 min time cap)
500m Row
10 Power Snatch P:(155/105) A:(135/95) H:Front Squat(75/55)

Friday
1. Sumo Deadlift: 3 x 10. All sets at 65%, All reps have 3 sec descent. (12 mins)
2. For Time: ( 13 min time cap)
50 Pull Ups
50 KB Swings (70/55)
50 Burpees

Saturday
Partner Workout

Luke Leinweber

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