wod

CrossFit Littleton Programming Including Englewood-Week of 2.12

Monday
1. Back Squats 1 x 20 @ 50%, + 5# from last time. (10 mins)
2. 10min AMRAP Of:
20 Wall Ball
15 Cal Row
10 Burpees

Tuesday
1. EMOM x 12: (Alternating)
Odd: 1.1.1 Power Snatch ( first set at 50%, add as you go)
Even: 3 Burpee Muscle Ups / Burpee Pull Ups
2. 6 Rounds For Time Of: (12 min cap)
60 Double Unders
1 round of “Mary”
5 Kipping HSPU
10 Alt Pistols
15 Pull Ups

Wednesday
1. Sumo Deadlift: Find a heavy 5 with reset. (14 mins)
2. For Time: (14 min cap)
20 Push Jerk P:(115/75) A:(95/65) H:(75/55)
400m Run
20 Push Jerk
400m Run
20 Push Jerk
400m Run
20 Push Jerk

Thursday
1. EMOM x 9: 1 Squat Clean. First set at 60%, add as you wish.
2. 21-18-15-12-9-6-3 Reps For Time: ( 13 min cap)
Front Squat P:(115/75) A:(95/65) H:(75/55)
T2B

Friday
1. Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts P:(225/155) A:(185/125) H:(135/95)
55 wall-ball shots
55-calorie row
55 handstand push-ups
5 min rest then
1000m Run for Time

Saturday
Coach’s Choice Partner Workout

Luke Leinweber

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