Programming WOD Week 1

  • Dec 30, 2018
  • CrossFit U1

31.12.2018 – Monday

Skill development and drills:

Hang power clean cycling

Legless rope climb technique


In teams of 3, 30min AMRAP:

6 Legless rope climb

30 Hang power cleans (50/35kg)

45 Box jumps (30/24”)

1 Works, 2 rest, change as and when needed for maximum reps!

1.1.2019 – Tuesday


2.1.2019 – Wednesday

Skill development and drills:

Short technical warm up


12 Sets for quality:

3 Ring muscle ups

3 Snatches (RPE 6)


3.1.2019 – Thursday

Skill development and drills:

Handstand push up practice – tripod position

Power clean cycling




Deadlifts (102/70kg)

Handstand push ups

Timecap 10min

Rest exactly 3min


Hang power cleans (60/40kg)

Burpees over the bar

Timecap 8min

4.1.2019 – Friday

Skill development and drills:

Basic warm up and hip mobility


A) In 30sec, max effort assault bike calories*

Rest 90sec

Repeat 10 times

*Men must achieve minimum 20 calories and ladies 15 calories – every calorie under target will result in 3 burpees as a penalty to be performed in your 90sec rest break.

Rest 3min

B) 30-20-10

Alternating DB snatch (22.5/15kg)

DB goblet squats (22.5/15kg)


5.1.2019 – Saturday

Skill development and drills:

Butterfly shoulder circles and kip to L-sit practice


3 Rounds for time, in pairs:

40 Chest to bar pull ups

40 Toes to bar

40 Thrusters (50/35kg)


6.1.2019 – Sunday

Skill development and drills:

Push press – jerk rack positioning


A) 3-3-3-3-3

Push press

B) 8min AMRAP:

15 Russian swings (40/28kg)

45 Double unders