wod

CrossFit Littleton Programming Including Englewood Week of 10.16

By 10/16/2017 No Comments

Monday

WORKOUT

1. Back Squats: 3 x 5. All sets at 72%. All reps have a 3 sec descent + 3 sec pause at bottom. (15 mins)

2. 8 min AMRAP Of:

10 OH Squats P:(135/95) A:(95/65) H:(65/45)

40 DU

 

Tuesday

WORKOUT

1. Every 90 sec x 9 sets (12 mins)

Power Snatch + 2  Hang Snatch. First set at 50%, build to a challenging set.

2. 10-15-20-15-10 Reps For Time Of: (13 min time cap)

T2B

Assault Bike Calories

Deadlift P:(255/175) A:(185/135) H:(135/95)

 

Wednesday

WORKOUT

1. EMOM Alternating For 12 mins:

odd: 10m Handstand Walk / 40 sec Handstand Hold

even: 12 Strict Pull Ups

2. 5 Rounds For Time Of: (14 min time cap)

10 Hang Power Clean P:(185/125) A:(145/105) H:(95/65)

16 Alternating Pistols

Thursday

WORKOUT

1. Sumo Deadlift: 5 x 2, all at 90% (15 mins)

2. As Far As Possible In 10 mins

400m Run

Then AMRAP Of:

15/12 Cal Row

10 Burpee Box Jump Overs (24/20)

5 Muscle Ups / Burpee Pull Ups

 

Friday

WORKOUT

1. Every 90 sec x 9: Power Clean + Hang Squat Clean. (12 mins)

First set at 60%, add as you wish.

2. 10min AMRAP Of:

10 Power Cleans P:(155/105) A:(115/75) H:(95/65)

25 Wall Ball (20/14)

Saturday Coach’s Choice

Sunday Coach’s Choice

Shean

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