wod

CrossFit Littleton Programming Including Englewood-Week of 1.22

Monday
1. 7 min AMRAP OF
10 OH Squats P:(135/95) A:(115/75) H:(75/55)
10 Burpees Over Bar
– 3 min rest then –
7 min AMRAP OF
10 Front Squats P:(165/105) A:(135/95) H:(95/65)
10 C2B Pull Ups
– 3 min rest then –
7 min AMRAP OF
10 Power Cleans P:(185/125) A:(135/95) H:(95/65)
20 Wall Ball

Tuesday
1. Front Squats: 5 x 3. First set at 70%. Add each set after. (14 mins)
2. With a 12 min Clock:
2k Row
In remaining time AMRAP OF:
30 DU
10 Burpees

Wednesday
1. Strict Press: 3 x 8 at 72%
Alternate with: Max Effort Strict C2B Pull Ups with 3 sec negative.
(12 mins)
2. 4 Rounds For Time: (12 min time cap)
12 Deadlift P:(255/175) A:(205/135) H:(135/95)
12 T2B
12 Push Ups

Thursday
1. EMOM x 7: 1 C&J at 85%
2. 15 min AMRAP OF:
15 KB Swings P:(70/55) A:(55/35) H:(35/25)
10 HSPU (Kipping allowed)
5 Muscle Ups / Burpee Pull Ups

Friday
1. Back Squats: 1 x 20 @ 50% (10 mins)
2. 6 min AMRAP OF:
12/10 Cal Row
14 Alt DB Snatch P:(50/35) A:(40/25) H:(30/15)
14 DB Over Head Lunges (1 x 50/35 – 7 each arm)
– REST 3 mins and repeat! –

Saturday
Coach’s Choice Partner Workout

Luke Leinweber

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