wod

CrossFit Littleton Programming Including Englewood-Week of 1.15

Monday

1.Strict Press 3×8 @65% of 1RM
2. 27-21-15-9
Calorie Row
Thrusters P:(95/65) A:(75/55) H:(45/35)

Tuesday
1. GYMNATICS CONDITIONING
2 Rounds of:
2 Mins Max Toes to Bar
– 1 Min Rest-
2 Mins Max Burpees Over Bar- facing bar
1. 12 Minute AMRAP
10 Hang Power Cleans P:(135/95) A:(115/75) H:(75/55)
10 Pull-ups
15/12 Cal Bike

Wednesday
1. EMOM x 5: 1 Snatch at 78%
EMOM x 5: 1 Snatch at 85-88%
2. 3 Rounds For Time (16 Min Cap)
75 Double Unders
25 Wallballs
20 Box Jumps
15 Deadlifts P:(225/155) A:(185/135) H:(135/95)

Thursday
1. 8 Sets x Every 90 seconds: Clean+Front Squat+Jerk *Start at 60% and build
2. 3 Rounds For Time:
500m Row (14 Min Cap)
20 Alt. DB Snatches P:(50/35) A:(40/25) H:(30/15)
10 Front Squats P:(135/95) A:(115/75) H:(75/55)

Friday
A. Back Squats 3×5 @72% of 1RM
B. 5x 2:00 /1:00 off
AMRAP
2 Ring Muscle Ups or 4 Burpee Pull-ups
8 Handstand Pushups
10 Kettlebell Swings P:(75/55) A:(55/35) H:(35/25)

Saturday- Coach’s Choice Partner Workout

Luke Leinweber

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