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Programming Hall 4 week 13

  • mrt 27, 2022
  • CrossFit U1

ENDURANCE:

28.03

35 min PARTNER WOD:

– 30 cal Echo Bike
– 30 DB Push Press
– 30 cal Echo Bike
– 30 Push Up on DB
– 30 cal Echo Bike
– 30 DB Deadlift

Rx = 2×15/10kg

30.03

5 Rounds for time:

– 30 Walking Lunges
– 7 Ground to Overhead @42/32 kg
– 14 Burpees over the bar
– 21/15 cal. Echo Bike

01.04

4 ROUNDS 4 TIME:

– 700m Run
– 20 Sit Ups
– 30/22 cal. Echo Bike
– 20 Hand Release Push Ups

LITE:

29.03

WOD: 22 min AMRAP
– 20/15 cal. Echo Bike
– 10 DB Push Press @2×15/10kg
– 5 Pull Ups

31.03

A) 3 Supersets:
– 8 Tempo Push-Ups (5 sec down)
– 8+8 Bulgarian Split Squats (Build Up)

B) WOD: 10 min AMRAP
– 10 KB Swings @20/12kg
– 10 Wall Balls @ 6/4kg

01.04

5 ROUNDS FOR TIME:

– 400m Run
– 25 Power Cleans + Jerk
– 10 Pull Ups

Rx = 50/35kg

02.04

PARTNER BIKE

25 min AMRAP:

– 50 cal Echo Bike
– 25 One Arm DB Devil Press @1×15/10kg
– 50 cal Echo Bike
– 25 Push Ups