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Programming Hall 4 week 22

  • mei 29, 2022
  • CrossFit U1

IT’S TEST WEEK AGAIN !!!

ENDURANCE:

30.05
Crossfit U1 Triple 3

FOR TIME:
RX
3 km Row
300 Double Unders
3km RUN

SC
2 km Row
200 Double Unders
2.1 km RUN

1.06

FOR TIME:
– 300 m Row
– 50 DU / 100 SU
– 15 Goblet Squats @ 12/8kg
– 300 m Row
– 50 DU / 100 SU
– 14 Goblet Squats @ 12/8kg
– 300 m Row
– 50 DU / 100 SU
– 13 Goblet Squats @ 12/8kg



– 300 m Row
– 50 DU / 100 SU
– 1 Goblet Squats @ 12/8kg

3.06

CONCEPT 2 PARTY
FOR MAX CAL ON EACH MACHINE

4 min BIKE ERG
1 min REST
3 min BIKE ERG
1 min REST
2 min BIKE ERG
2 min REST ( clean and rotate )

4 min SKI ERG
1 min REST
3 min SKI ERG
1 min REST
2 min SKI ERG
2 min REST ( clean and rotate )

4 min ROW
1 min REST
3 min ROW
1 min REST
2 min ROW

LITE:

31.05

A) Establish max broad jump and max vertical jump.

B) WOD: 10 min AMRAP
Buy in:
3 ROUNDS:
– 100 Double Unders / 200 Single Unders
– 25 USA KB Swings @24/16 kg
REMAINING TIME MAX BURPEES OVER THE KB
SCORE = BURPEES

02.06

A) Establish 1RM FRONT SQUAT

B) WOD: FOR TIME
– 50 Air Squats
– 30 Push Ups
– 10 Sandbag over the should clean @68/45 kg

03.06

20 min AMRAP:
– 20/15 cal Row
– 15 Box Jumps Over @24/20″
– 9 Devil Press @2×15/10kg

04.06

A) Build up to 3RM Deadlift

B) WOD: ”GRACE”
30 Power Cleans @61/43 kg