U1 Lite
18.8.2020
Front Squat mobility and technique
Running warm up
WOD: EVERY 4 min x 6:
8 Front Squats @ RPE 6
200m RUN
10 AbMat Sit Ups
TIME LEFT = REST
20.8.2020
Shoulder mobility
Hang Power Clean and Jerk Technique
WOD: 16 min AMRAP
– 5 Hang Power Clean
– 7 Push Jerks
– 9 Burpees over the bar
RX = 42/22kg
21.8.2020
Deadlift Technique
Push Ups practice
WOD: 5 ROUNDS
10 Deadlifts @ 52/32kg
200 m Run
10 Push Ups
22.8.2020
PARTNER WOD: 25 min AMRAP
Buddy 1 runs 400m
Buddy 2 does AMRAP of Cindy:
5 Pull Ups ( Elastic band )
10 Push Ups
15 Air Squats
When buddy 1 is back from run, swap.
U1 Endurance
17.8.2020
6 ROUNDS
21 cal Row
15 Burpees Box Jump
9 Double KB Push Press 2×16/12kg
REST 90 sec BETWEEN ROUNDS
19.8.2020
Crossfit U1 Triple 3
FOR TIME:
RX
3 km Row
300 Double Unders
3km RUN
SC
2 km Row
200 Double Unders
2.1 km RUN
