wod

CrossFit Littleton Programming including Englewood – Week of 10.9

By 10/08/2017 No Comments

Monday
WORKOUT
1. Sumo Deadlift: 4 x 3. All sets at 85%. With reset at bottom of each. (14 mins)
2. 3 Rounds For Time Of: (14 min time cap)
30/25 Calorie Row
15 Clean & Jerk P:(135/95) A:(115/75) H:(95/65)

Tuesday
WORKOUT
1. Every 90 secs x 9 sets (12 mins)
Power Clean + 2 Hang Squat Cleans
First set at 50% of 1 rep max clean. Add as you wish.
2. 3 Rounds For Time: (16 min time cap)
500m Run
20 KB Swing (70/55)
20 Wall Ball

Wednesday
WORKOUT
1. Strict Press: 3 x 10 all at 70%. Must be unbroken! (10 mins)
If you went unbroken last time, add 5 pounds.
2. EMOM X 15, alternating.
*Each min has a max work time of 40 seconds.
15/12 Cal Assault Bike
10 Burpee Box Jump Overs (24/20)
12 T2B

Thursday
WORKOUT
1. Front Squat: 4 x 3 climbing. First set at 60%, all reps have a 3 sec descent and 3 sec pause at bottom. ( 15 mins)
2. 9-6-3-6-9 Reps For Time Of: (12 min time cap)
Muscle Ups / Burpee Pull Ups
Power Snatch (135/95)

Friday
WORKOUT
1. 3 Rounds Of;
With a 6 min clock:
20 cal Row
20 Push Jerk P:(115/75) A:(95/65) H:(75/55)
20 Burpees
200m Run
Max Cal Row in remaining time.
– 3 mins rest between rounds –
**score is total calories

Saturday Coach’s Choice
Sunday Coach’s Choice

Shean

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