wod

CrossFit Littleton Programming Including Englewood-Week of 1.29

Monday
1. EMOM x 9:
35 Double Unders + 1 Squat Snatch @75%
2. 12 min Ladder OF:
3,6,9,12,15…….
Power Snatch P:(115/75) A:(95/65) H:(75/55)
Burpees Over Bar
C2B Pull Ups

Tuesday
WORKOUT
1. 3 Rounds For Quality: (10 mins)
18 Strict C2B Pull Ups
18 Strict Press (50%)
2. 12min AMRAP OF:
30/25 Cal Row
30 Burpees
30 Wall Ball

Wednesday
1. Back Squats. 1 x 20 @ 50% + 5# from last time. (10)
2. 4 Rounds For Time Of: (11 min time cap)
8 Power Cleans P:(185/125) A:(155/105) H:(95/65)
16 HSPU ( Kipping allowed)
50 DU

Thursday
1. EMOM X 10: 2 C&J @ 75% (power Clean & Push Jerk )
2. 12 min AMRAP OF:
16 Alt DB Snatch P:(50/35) A:(40/25) H:(30/15)
16 T2B
16 Alt DB Snatch P:(50/35) A:(40/25) H:(30/15)
6 Muscle Ups / Burpee Pull Ups

Friday
1. EMOM x 10: 1 Hang Snatch.
First set at 60%, add as you wish.
2. CF Open Workout 14.1
10 min AMRAP OF:
30 DU
15 Power Snatch P:(75/55) A:(65/45) H:(45/35)

Saturday
Partner Workout

Luke Leinweber

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