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Park Meadows CrossFit Programming including Lone Tree – Week of 9.11

By 09/10/2017 wod No Comments

Workout of the Day for Upcoming Week:  For more details view ‘More’

Monday, September 11th

Strength

None

 

Workout of the Day

For Time: (30 min time cap)

21 Deadlift (225/155)

500m Sprint (Park Meadows must break up the run into 300m + 200m)

– 3 min rest –

15 Deadlift (275/195)

500m Sprint (Park Meadows must break up the run into 300m + 200m)

– 3min rest –

9 Deadlift (315/225)

500m Sprint (Park Meadows must break up the run into 300m + 200m)

– 3 min rest –

6 Deadlift (365/255)

500m Sprint (Park Meadows must break up the run into 300m + 200m)

– 3 min rest –

3 Deadlift (405/285)

500m Sprint(Park Meadows must break up the run into 300m + 200m)

*Choose weight jumps that will be challenging to do unbroken for each rep scheme.  These should be five sprint intervals, if you go too heavy and need to do singles the entire set, you will not get the intended stimulus from this workout.

 

Tuesday, September 12th

Strength

Every 90 sec for 9 sets: (12 mins)

Snatch + Hang Snatch. First set at 60%, add as you wish with a cap of 85%.

 

Workout of the Day

21-15-9 Reps For Time Of: (15 min time cap)

Power Snatch*  P:(135/95) A:(95/65) H:(55/35)

C2B Pull Up

Assault Bike** (calories)

Burpees

*The power snatches should be heavy and broken into sets of 3-5 reps.  **Coaches should stagger classes to start at different places for the assault bikes.

 

Wednesday, September 13th

Strength

Back Squats: 3 x 5. All sets at 63%. All sets have a 3 sec down – 3 sec pause at bottom. (12 mins)

 

Workout of the Day

3 Rounds For Time Of: (13 min time cap)

100 Double Unders

25 Thrusters P:(95/65) A:(75/55) H:(45/35)

20 Cal Row

 

Thursday, September 14th

Workout of the Day*

5 Rounds Of: (14 min cap)

7 Muscle Ups / Strict C2B / Strict Pull Ups

14 Front Rack Lunges (AHAP)

*This is for quality of movement, NOT for time.

 

Workout of the Day

For Time: (14 min time cap)

700m Run

50 Wall Ball (20/14)

50 Alt. DB Snatch P:(50/35) H:(30/25)

*Run 300m+300m+100m during busy traffic times

 

Friday, September 15th

Strength

Sumo Deadlift: 4 x 7. All sets at 75%. (15 mins)

 

Workout of the Day

10 min AMRAP Of:

250m Row

10 Hang Squat Cleans (135/95)

*Establish the hang position before beginning your first rep, you must pass through a full squat with all reps.

 

Saturday, September 17th

Coaches Choice

 

Sunday, September 18th

Coaches Choice

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