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Programming Hall 4 week 14

  • apr 03, 2022
  • CrossFit U1

ENDURANCE:

04.04

28 min AMRAP:
– 25/20 Kcal Row
– 25 Burpees to Target (Pull Up Bar)
– 25 Double DB Push Press @2×15/10kg
– 400m Run

06.04

PARTNER WOD
5 ROUNDS
– 700m Run ( both )
– 200m SandBag/Dball @45/35 kg (split and carry as you wish)
– 20 Sandbag Over the Shoulder Clean
2 MIN REST

08.04

Every 2 min x 7:
– 12/8 cal Echo Bike
– 6 Burpees
TIME LEFT = REST

REST 3 min

Run 3 x 700m with 85% EFFORT
Rest around 90 sec. Record your slowest time.

LITE:

05.04

A) Weighted Chin Ups 5-4-3-2-1-1
CAP: 12

B) WOD: 12 min AMRAP
– 8 Toes 2 Bar
– 40 Double Unders

07.04

A) ± 12 min Bar Muscle Ups Practice

B) 7 ROUNDS:

– 4 Bar Muscle Ups
– 8 Push Press @50/35kg
– 100m Run

08.04

30 min EMOM:

Min 1: 12 KB Swings @24/16kg
Min 2: 15/12 cal Row
Min 3: 12 Burpees
Min 4: 15/12 cal Echo Bike
Min 5: 12 Wall Balls @6/4kg

09.04

PARTNER WOD:

5 ROUNDS
– 200m DB Farmers Carry @2×15/10kg (Split)
– 20 Push Ups On DB (Split)
– 400m Run (together)