WOD

Programming

For an overview of our weekly programming please go to our Dutch page (it’s all still in English) https://crossfitu1.nl/wod/

Programming Hall 6 Week 27

WOD 05.07.2021 A) 10 min Bar Muscle Ups Practice B) 5 x 3 Weighted Pull Ups CAP: 10 C) WOD: 10 ROUNDS – 3 Power Clean and Jerks @61/43 kg – 3 Burpees Over the bar WOD 06.07.2021 A) Front Squat 5 x 5 (Build…

Programming Hall 4 Week 27

U1 Lite 06.07.2021 Focus: Squat Mobility Kb Swings A) Front Squat 5 x 5 (Build Up) B) WOD: 3 ROUNDS – 400m Run – 21 KB Swings @20/12kg – 15 Air Squats – 9 Burpees 08.07.2021 Focus: Squat Mobility A) Strict Shoulder Press 4 x…

Programming Hall 4 Week 26

U1 Lite 29.06.2021 Focus: Back Squat mobility and technique WOD: FOR TIME – 80 Back Squats – 60 Bent Over Rows – 40 Strict Press RX= 22/12kg Every 2 min (Starting at min 0:00) perform 5 burpees. 01.07.2021 A) Core Work 3 Rounds: – 30…

Programming Hall 6 Week 26

WOD 28.06.2021 A) Strict Chest to Bar Pull Ups 5 x 5 CAP: 10 B) WOD: 10 ROUNDS – 8 Strict Press @empty barbell – 6 Toes 2 Bar – 30 Double Unders WOD 29.06.2021 A) 3 Supersets: – 10 Renegade Rows – 10 Anchored…

Programming Hall 6 Week 25

WOD 21.06.2021 A) CORE WORK: – 30 Sec Side Plank Hold L+R – 8-10 Strict T2B/Knee 2 Elbow – 12 Weighted Crushes (use small DB) CAP: 12 B) WOD: FOR TIME 3 ROUNDS: – 10 Power Cleans @60/40kg – 12 Burpees Over the bar REST…

Programming Hall 4 Week 25

U1 Lite 22.06.2021 Focus: Back Squat Mobility and technique KB Swings practice WOD: 40 sec WORK – 20 sec REST x 12: – Back Squat @42/22kg – USA Kb Swings @20/12kg CORE: 3 Rounds: – 30 sec side plank L+R – 20 Crunches 24.06.2021 Focus:…

Programming Hall 6 Week 24

WOD 14.06.2021 A) 5 Supersets: – 5 Chin Ups – 15-20 Elastic Band Triceps Extension CAP: 12 B) WOD: 5 ROUNDS for REPS – 1 min Double Unders – 1 min Devil Press @2×22.5/15kg – 1 min Wall Balls @9/6kg – 1 min REST WOD…

Programming Hall 4 Week 24

U1 Lite 15.06.2021 Focus: Knee 2 Elbows Push Press WOD: FOR REPS 5 ROUNDS: – 1 min Push Press @32/22kg – 1 min Knee 2 Elbows – 1 min Box Jumps – 1 min REST 17.06.2021 Focus: Front Squat and Front rack mobility WOD: 18…

Programming Hall 4 Week 23

U1 Lite 08.06.2021 Focus: Front Squat Mobility and Technique KB Swing WOD: 2 x 9 min AMRAP 1) 9 min AMRAP – 6 Pull Ups (Banded) – 12 Front Squats 32/22 kg 2 min REST 2) 9 min AMRAP – 12 US KB Swings @20/16…

Programming Hall 6 Week 23

WOD 07.06.2021 A) For quality: – 5 x 10-12 ELASTIC Band Wide Grip (C2B) Pull Ups – 5 x 15 Elastic band Lat Pull Down – 5 x 12 Small Plate Reverse Flyes CAP: 16 B)WOD: 11 min AMRAP: 2-4-6-8-etc OF: – Front Squats @43/30kg…

Programming Hall 4 Week 22

U1 Lite 01.06.2021 A) For quality: 4 x 8+8 Reverse Lunges (Build Up) 4 x 8 hanging Strict Knee Raise CAP: 14 B) WOD: 5 ROUNDS – 15 KB Push Press @2×16/12kg – 200m Run 03.06.2021 Focus: Deadlift technique Squat Mobility WOD: Every 3 min…