Programming Hall 6 Week 49

  • Dec 01, 2019
  • CrossFit U1


“Fight gone Bad”
Three rounds of:
Wall-ball 20/14 (reps)
Sumo Deadlift high pull 35/25kg (reps)
Box Jump, 20″ (reps)
Push-press 35/25kg (reps)
Row (cal)

In this workout you move from each of the five stations after a minute.
The clock does not reset or stop between exercises.
This is a five-minute round from which a one-minute break is allowed before repeating.
On call of “rotate”, the athletes must move to next station immediately for best score.
One point is given for each rep, except on the rower where each calorie is one point.


“Will Lindsay”
10 Rounds for time:
3 Devil Presses 2×22,5/2x15kg
22 Alternating Dumbbell Lunges
19 Air Squats


50 reps for time of:


“Combined Games Team Event 8&9 – Swim Paddle & The Standard”

In teams of 2 for time :
60 clean and jerks 60/40kg
1000m ski erg
30 muscle ups
1000m row
60 power snatches 60/40kg

Scaled: In Teams of 2 for time:
60 Clean and jerks 40/28kg
1000m ski
60 Pull ups
1000m row
60 Hang power snatches 40/28kg


“Cindy” or “Mary”

20min AMRAP:
5 Pull-ups
10 Push Ups
15 Air Squats

20min AMRAP
10 Pistols
15 Pull-Ups


“Hang in there Partner”

EMOM(with a Partner) in 20min:
5 Thrusters 43/30 kilo
5 Burpees

While partner hangs from Pull-Up Bar


“CrossFit Total”

1 RM Back Squat
1 RM Shoulder Press
1 RM Deadlift
Score is total Amount