wod

CrossFit Littleton Programming Including Englewood-Week of 1.8

Monday
1. EMOM x 5: 1 Snatch at 75%
EMOM x 5: 1 Snatch at 85%
2. 14 min AMRAP OF:
60 Cal Row
50 T2B
40 Wall Ball
30 Power Clean (135/95)
20 Ring Muscle Ups/Burpee Pull Ups

Tuesday
1. EMOM x 7: 5 Front Squats at 60% of 1 rep max.
* from floor
2. 3 Rounds For Time (15 min time cap)
75 DU
25 Push Up
200m Run
20 Deadlift (225/155)

Wednesday
1. Gymnastics Conditioning.
2 Rounds Of:
2 mins Max C2B Pull Ups
– 1 min rest –
2 mins Max Box Over Burpees – facing box (24/20)
– 1 min rest –
* score is total reps
2. 9 AMRAP OF:
7 C&J (135/95)
60 Double Unders

Thursday
WORKOUT
10min AMRAP OF:
50 Cal Row
50 Air Squats
10min AMRAP OF:
50 Cal Bike
50 Push Ups
10min AMRAP OF:
1 Legless Rope Climb
10 Wall Ball
* NO REST BETWEEN AMRAPS
**Separate score for each AMRAP

Friday
1. Every 2 mins x 16 mins:
Thruster + Push Press + Push Jerk + Split Jerk.
* first set at 45% of C&J
2. 21-15-9 Reps For Time Of: (9 min time cap)
Thruster (95/65)
Bar Facing Burpee
KB Swings (70/55)

Saturday
Coach’s Choice Partner Workout

Luke Leinweber

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