Programming WOD Week 38

  • Sep 16, 2018
  • CrossFit U1

17.9.2018 – Monday

Skill development and drills:

Butterfly shoulder circles

Pistol mobility and practice


5min AMRAP:

12 Chest to bar pull ups

12 Weighted alternating pistol squats (24/16kg)

Rest 3min

4min AMRAP:

8 Chest to bar pull ups

8 Weighted alternating pistol squats (24/16kg)

Rest 3min

3min AMRAP:

4 Chest to bar pull ups

4 Weighted alternating pistol squats (24/16kg)


18.9.2018 – Tuesday

Skill development and drills:

Basic warm up only


CrossFit Open WOD 12.1

7min AMRAP:


Rest 5-7min

7min AMRAP:

Assault bike calories


19.9.2018 – Wednesday

Skill development and drills:

Clean and jerk technique practice


20min AMRAP:

Power clean and jerk

*start with an empty bar and add 10/5kg every 20 reps


20.9.2018 – Thursday

Skill development and drills:

General warm up

2 x 45 hollow rock

Double under practice


14min AMRAP:

6 Slamball to shoulder cleans (70/50kg)

6 Alternating back lunges (70/50kg)

50 Double unders


21.9.2018 – Friday

Skill development and drills:

Power snatch technique practice

Shoulder stability drills


5 Rounds for time:

20 Hang power snatches (35/22.5kg)

30 Abmat sit ups (Rx+ = 10/5kg)

30 Push ups


22.9.2018 – Saturday

Skill development and drills:

Brief warm up and hip openers


In pairs:

A) Find combined 5RM back squat

B) Find combined 20RM deadlift (touch and go only)


23.9.2018 – Sunday

Skill development and drills:

HSPU and bar MU technique refinement


3 Rounds for time:

16 HSPU (Rx+ = deficit)

12 Bar muscle ups