wod

CrossFit Littleton Programming Including Englewood-Week of 2.19

Monday
1. Every 30 sec for 5 mins (11 sets): 2-7 T2B. Pick a number and stick with same number throughout. (+1 from last time)
– REST 1 min then –
Every 30 sec for 5 mins (11 sets): 2-7 Kipping HSPU / HRPU
Same rules as above.
2. 27-21-15-9 Reps For Time: (13 min cap)
Thruster P:(95/65) A:(75/55) H:(65/35)
Burpees Over Bar

Tuesday
WORKOUT
1. 10 mins for Quality:
7 Barbell Roll Outs
5 + 5 Single Arm OH Squats (AHAP)
2. 15 min AMRAP OF:
15/12 Cal Row
5-10-15-20-25-30…… OH Squats P:(135/95) A:(115/75) H:(95/65 Front Squats)

Wednesday
1. 25 min Partner AMRAP OF: (partner of opposite sex – 1 person works at a time)
Front Rack Lunges x 100 (95/65)
Burpees over the Box x 75 (24/20)
Weighted Abmat Sit-ups (45/35) x 50
80 Cal Row

Thursday
WORKOUT
1 EMOM x 10: Alternating
– 5 Muscle Ups / 7 Strict Pull Ups
– 10 Strict Press (50% Of 1 rep max)
2. For Time: 12 min cap
25-20-15-10-5 Deadlift P:(225/155) A:(185/125) H:(135/95)
60 Double Unders after each round

Friday
WORKOUT
1. Front Squat: 16 Mins to find a heavy double.
2. CF Open Workout 11.3
5 min AMRAP OF
Squat Cleans P:(165/110) A:(135/95) H:(105/65 Power Clean)
Jerk P:(165/110) A:(135/95) H:(105/65 Push Press)

Luke Leinweber

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