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Programming Hall 4 week 04

  • jan 30, 2022
  • CrossFit U1

ENDURANCE:

31.01

PARTNER WOD

Every 5 min for 40 min:
– 22/18 kcal Echo BIKE
– 14 Burpees
– 14 Box Jumps
– 22/18 kcal Echo BIKE
Time left – rest.

02.02

35 min AMRAP:

– 30/24 cal Echo Bike
– 20 Double KB Push Press @2×16/12kg
– 10 Burpee Box Jump Over

04.02

40 min EMOM:

Min 1: 12/9 cal Echo Bike
Min 2: 60m Shuttle Run
Min 3: 15 USA KB Swings @20/12kg
Min 4: 12 Burpee to the target Jump (target=pull up bar)
Min 5: REST

LITE:

01.02

20 min AMRAP:

– 5 Deadlifts @72/42kg
– 7 Pull Ups
– 9 Push Ups

03.02

5 ROUNDS:

– 6 Squat Cleans @42/22kg
– 12 Box Jumps
– 14 Burpees Over the bar
Rest 1 min after each round.

04.02

21 min EMOM:

Min 1: 15 Russian KB Swings @20/12kg
Min 2: 12/8 cal Echo Bike
Min 3: 10 Knee 2 Elbows

05.02

PARTNER WOD FOR TIME:

– 150 cal Echo Bike
– 120 Alternating DB Snatches @15/10kg
– 100 Burpees
– 80 Goblet Squats @16/12kg