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CrossFit Littleton Programming Including Englewood Week of 10.23

By 10/22/2017 No Comments

Monday

1. Strict Press: 3 x 10 all at 70%. Must be unbroken! (10 mins)

If you went unbroken last time, add 5 pounds.

2. 3 Rounds For Time: (18 min time cap)

500m Run

18 Deadlifts P:(225/155) A:(185/115) H:(125/85)

9 Bar Muscle Ups / Burpee Pull Ups

 

Tuesday

1. OH Squats: 14 mins to find a heavy 3.

2. 2 Rounds For Time Of: (16 min Time Cap)

150 Double Unders

40/30 Cal Assault Bike

40/30 Cal Row

 

Wednesday

1. 22 min AMRAP Of:

20 Thrusters P:(95/65) A:(75/55) H:(45/35)

2 Legless Rope Climb – start butt on floor / 8 Strict Pull Ups

20 Box Overs (24/20)

2 Legless Rope Climb

20 T2B

2 Legless Rope Climb

 

Thursday

1. Back Squats: 3 x 5. All sets at 82%, regular tempo today, wahoo!! (15 mins)

2. 5 Rounds For Time: (12 min time cap)

10 Burpees

100m Run

3-6-9-12-15 Power Cleans P:(185/125) A:(145/105) H:(105/75)

* Power Cleans Increase By 3 Each Round

 

Friday

WORKOUT

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

Power Snatch + Hang Snatch + OH Squat

1st set at 60%, build to a challenging set.
2. 12 min AMRAP Of:

15 Wall Ball (20/14)

1-2-3-4-5-6… Power Snatch P:(165/115) A:(105/75) H:(75/55)

Saturday Coach’s Choice

Sunday Coach’s Choice

Shean

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