wod

Littleton Programming including Englewood-Week 11.19

By 11/18/2018 April 8th, 2019 No Comments

ONE CLASS THURSDAY @8AM.  FRIDAY 9AM INTENSITY AND 10AM CROSSFIT ONLY! SATURDAY NORMAL SCHEDULE

Monday
1. Back Squats: 3 x 10. All sets at 70% (12 mins)
2. 10 min AMRAP of:
60 DU
15 Burpees
15 Toes-to-Bar

Tuesday
1. 3 x 7 Single Arm Strict Press each arm w/ 3 sec descent each rep.
3 x 7 Strict Pull Ups w/ 3 sec descent each rep. (13 mins)
2. 5 Rounds For Time: (14 min cap)
20/16 cal Row
15 Deadlift (225-185-155/155-125-95)

Wednesday
1. Every 90 sec x 9 sets (12 mins): 2 x Hang Cleans + Split Jerk. 1st set at 50%, building.
2. 4 Rounds For Time Of: (14 min cap)
15 Power Cleans (135-115-95/95-75-55)
12 Front Squats
9 Push Jerks

Thursday
TURKEY DAY!!!!!!!!!

ONE CLASS AT 8AM! FRIENDLY TO BOTH INTENSITY AND CROSSFIT

Friday
1. Deadlift: 3 x 10, all sets at 70% (13 mins)
2. 12 min AMRAP. Teams of 2…
Partner 1 Holds a Double KB Front Rack Position (2 x 55-35-25/35-25-15)
Partner 2 Max Calories on Assault Bike
*swap whenever you like
**Score is total calories as a team

Saturday
Coach’s Choice

Luke Leinweber

About Luke Leinweber