Programming Hall 6 Week 15

  • Apr 07, 2019
  • CrossFit U1

8.4.2019 – Monday

Skill development and drills:

2 x 12 ring push ups with external rotation

2 x 30 hollow rocks

Snatch technique practice


20min EMOM:

Even: 3 Snatches (RPE 7)

Odd: 7 Strict ring dips


9.4.2019 – Tuesday

Skill development and drills:

Peg board technique

Slamball warm up and practice


30min EMOM:

1st) 20m sled push (180/125kg)

2nd) 14 Double KB push press (24/16kg per hand)

3rd) 1 Pegboard ascent / 6 ring pull ups

4th) 30sec max distance monkey bars

5th) 8 Slamball over shoulder cleans (50/35kg)

6th) 200m run


10.4.2019 – Wednesday

Skill development and drills:

3 x 8 handstand rocks

3 x 30sec crow hold

3 x 12 pull overs

Hamstring mobility



Handstand push ups (Rx = no butts touching the wall)

Toes to bar


11.4.2019 – Thursday

Skill development and drills:

Hang power snatch – hip contact and aggressive catch


12min AMRAP:

6 Hang power snatches (55/37.5kg)

12 Alternating front rack lunge (55/37.5kg)

30sec max effort Assault bike calories*

*every calorie in the 30sec counts towards your score

Rx+ = barbell may not touch the floor during working set


12.4.2019 – Friday

Skill development and drills:

50 Sit ups

3 x 10 per leg calf raise (heavy)

3 x 15m pinch grip farmer’s carry (heavy)


6 Rounds for time:

100m sandbag carry (50kg)

75 Double unders


13.4.2019 – Saturday

Skill development and drills:

Ring MU practice


In pairs, for time:

30 Ring muscle ups

60 Thrusters (55/37.5kg)

90 Burpees over the bar


14.4.2019 – Sunday

Skill development and drills:

30 handstand rocks

30 shoulder taps

50 hollow rocks

50 arch rocks


4 Rounds for time:

20m Handstand walk / 40m bear crawl

5 Legless rope climbs

16 Double KB front squats (24/16kg per hand)