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Park Meadows CrossFit Programming including Lone Tree – Week of 12.04

By 12/04/2017 wod No Comments

Monday

1. Front Squats: 4 x 3. All sets at 75%. All reps have 3 sec descent and 3 sec pause in bottom. (14 mins)
2. 3 Rounds For Time Of: (11 min time cap)

15 Burpees Over Bar

12 Deadift P:(155/105) A:(135/95) H:(115/75)

9 Hang Power Cleans P:(155/105) A:(135/95) H:(115/75)

6 Push Jerks P:(155/105) A:(135/95) H:(115/75)

 

Tuesday

1. EMOM x 10: 1 Snatch. First set at 60%, add as you wish.
2. 3 Rounds For Time: (13 min time cap)

20 Cal Row

10 Bar Muscle Ups / Burpee Pull Ups

5 Power Snatch P:(165/110) A:(135/95) H:(95/65)

 

Wednesday

1. Back Squats: (15 mins)

3 x 6 @ 82%

1 x 7 @ 78%
2. 4 Rounds For Time: (10 min time cap)

75 Double Unders

16 Double KB Front Rack Lunges P:(2 x 55/35) A:(2x 35/25) H:(2x 25/15)

 

Thursday

1. 4 Rounds For Quality: (12 mins)

12 Strict HSPU (def if possible)

10 Strict T2B
2. 12 min Clock:

1,000m Run

Then AMRAP OF

15 KB Swing P:(70/55) A:(55/35) H:(35/25)

15 Wall Ball (20/14)

 

Friday

1.  Deadlift: 5 x 2. All sets at 92% (16 mins)

2. 9-15-21 Reps For Time: (9min time Cap)

Box Jumps (30/24 – with step down)

Push Ups

OH Squats P:(135/95) A:(115/75) H:(75/55)

 

Saturday- Coach’s Choice

Sunday- Coach’s Choice

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