Programming Outside Lite Week 17

  • Apr 25, 2021
  • CrossFit U1

26.04

Good Weather:

Focus:
Hang Squat Clean
KB Swing

WOD: 6 ROUNDS
– 5 Hang Squat Cleans @42/22kg
– 10 Push Ups
– 15 KB Swings @16/12kg

Bad Weather:

Focus:
Squat Mobility
KB Swing

WOD: 6 ROUNDS
– 10 Goblet Squat @16/12kg
– 10 Push Ups
– 15 KB Swings @16/12kg

27.04

Good Weather:

Focus:
DB Hang Power Clean and Jerk

WOD: 18 min AMRAP
– 50 Double Unders
– 14 DB Hang Power Clean and Jerk @22.5/15kg
– 10 Hand Release Push Ups

Bad Weather:

Focus:
DB Hang Power Clean and Jerk

WOD: 18 min AMRAP
– 50 Double Unders
– 14 DB Hang Power Clean and Jerk @22.5/15kg
– 10 Hand Release Push Ups

28.04

Good Weather:

Focus
Push Press

WOD: FOR TIME
100 Push Press @32/22kg
* each break perform
– 10 Bent Over Rows
– 5 Burpees
CAP:20

Bad Weather:

Focus
DB Push Press

WOD: FOR TIME
100 DB Push Press @2×15/10kg
* each break perform
– 10 Bent Over Rows
– 5 Burpees
CAP:20

29.04

Good Weather:

Focus
Deadlift
Double Unders

WOD: Every 2 min x 6
– 8 Deadlifts @62/42 kg
– Remaining time max Double Unders
Rest 1 min between

Bad Weather:

Focus
DB Deadlift
Double Unders

WOD: Every 2 min x 6
– 10 DB Deadlifts @2×22.5/15kg
– Remaining time max Double Unders
Rest 1 min between

01.05

Good Weather:

Focus:
DB Snatch

WOD: 20 min AMRAP
– 200m Run
– 20 DB Snatches @15/10kg
– 20 Box DB Step Ups @15/10kg

Bad Weather:

Focus:
DB Snatch

WOD: 20 min AMRAP
– 200m Run
– 20 DB Snatches @15/10kg
– 20 DB Lunges @15/10kg