wod

CrossFit Littleton Programming Including Englewood-Week of 2.5

Monday
1. Every 30 secs for 6 mins, 2-8 T2B.
(+ 1 from last time if you were successful with your number)
2. For Time (18 min cap)
1k Row
9-7-5 Reps of
Power Snatch P:(185/125) A:(135/95) H:(95/65)
Muscle Ups/Burpee PullUps
1k Row

Tuesday
1. 7 min AMRAP OF:
20 Wall Ball
12 Deadlift P:(225/155) A:(185/135) H:(135/95)
– 4 min REST –
7 min AMRAP OF:
10 DB Thrusters P:(2 x 50/35) A:(2×40/25) H:(2×30/15)
10 Burpees Over DB’s
– 4 min REST –
7 min AMRAP OF:
12 Deadlift (225/155)
8 Bar Facing Burpees

Wednesday
1. 13 mins to find a heavy OH Squat Triple.
2. 21-18-15-12-9-6-3 Reps For Time Of: (12 min cap)
Alternating DB Snatch P:(50/35) A:(40/25) H:(30/15)
C2B Pull Ups

Thursday
1. 5 Rounds For Time Of: (16 min cap)
500m Row
12 Burpees
* Push the pace on this!!!
2. 5 mins to find a heavy Thruster from the floor.

Friday
1. 4 Rounds For Quality: (12 mins)
10 + 10 Single Arm Push Press. (AHAP)
10 Strict Pull Ups with 3 sec descent.
2. 3 Rounds For Time: (12 min cap)
20 Hang Power Cleans P:(155/105) A:(115/75) H:(75/55)
16 Front Rack Lunges
60 DU

Saturday
Partner Workout

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