wod

CrossFit Littleton Programming Including Englewood-Week of 2.26

Monday
1. Back Squats: 1 x 20 at 50% + 5-10# from last time. (10 mins)
2. 10 Rounds For Time: (13 min time cap)
9 Thrusters P:(95/65) A:(75/55) H:(55/35)
35 DU

Tuesday
1. EMOM x 12: 1 x Hang Clean. 1st set at 60%, add as you wish.
2. 10min AMRAP OF:
5-10-15-20….
Power Clean P:(115/75) A:(95/65) H:(75/55)
HS Push Ups/Push Ups
*If you are signed up for the CF Open, I would suggest doing regular pushups as we have not seen Handstand Pushups yet.

Wednesday
1. 10 min AMRAP OF:
50 Cal Row
50 Walking Lunges
– 1 min Rest then –
10 min AMRAP OF:
10 & 10 Single Arm OH Squats (55/35)
3 Legless Rope Climbs
– 1 min Rest then –
10 min AMRAP OF:
30/25 Cal Bike
30 Alt DB Snatch (50/35)

Thursday
1. EMOM X 12, Alternating:
Odd: 2 Power Snatch at 70% Of 1 rep Snatch
Even: 1-5 Muscle Ups / 2-8 C2B Pull Ups
2. 9 min Ladder Of:
5-10-15-20…….
Power Snatch P:(95/65) A:(75/55) H:(65/45)
Bar Facing Burpees

Friday
With A Partner…
27-21-15-9
DB Snatches (50/35)
Burpee Box Jumps (24/20)
Overhead Squats (95/65)
Then…
9-15-21-27
Toes-to-Bar
DB Thrusters (2×50/2×35)
Burpees over the DBS
*One partner works, one partner rests

Saturday
Coaches Choice

Luke Leinweber

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