wod

CrossFit Littleton Programming including Englewood – Week of 11.27

Monday

1. 15 Min Working For Quality:

10 Strict C2B Pull Ups

16 Alt. Pistols

10 Strict Ring Dips

2. 10 Min AMRAP Of:

15 Front Squats P-(155/105) A-(135/95) H-(95/65)

20 KB Swings P-(70/53) A-(53/35) H-(35/25)


Tuesday

1. Deadlift: 5×3.  All sets @ 87% (16 Min)

2. With a 9 Min Clock

1000M Row

THEN AMRAP OF:

5 Power Cleans P-(155/105) A-(135/95) H-(95/65)

10 Push Ups

15 Air Squats
Wednesday

1. 14 mins to find a challenging Split Jerk Double. (From Rack)

2. 27-21-15-9 Reps For Time (15 min Time Cap)

Burpees

Toes 2 Bar

50 DU After each round.
Thursday

1. Squat Cleans: EMOM x 10

First set at 60%, add as you wish.

2. For Time: ( 18 min time cap)

3 Rounds Of

20 Wall Ball

5 Clean & Jerks P-(185/125) A-(155/105) H-(115/75)

– then 400m Run –

Then 3 Rounds Of

20 Wall Ball

5 Clean & Jerks P-(185/125) A-(155/105) H-(115/75)
Friday

3 mins Work / 1 min Rest For 6 Rounds:

200m Run

7 Muscle Ups/ 10 C2B Pull Ups/13 Pull Ups

Max OH Squats P-(135/95) A-(115/75) H-
(75/55)

* score is total OH Squats for workout.
Saturday- Coach’s Choice

Sunday- Coach’s Choice

Luke Leinweber

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