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Programming Hall 4 week 24

  • jun 12, 2022
  • CrossFit U1

ENDURANCE:

13.06

10 ROUNDS;
– 250/200m Row Sprint
– 200m Run
– 10 One Arm DB Thrusters @ 15/10kg
REST 30 sec
SCORE – SLOWEST ROUND

15.06

A) BUDDY WOD

15 min AMRAP:
– 1000m Bike Erg
– 20 Wall Balls @ 6/4kg
– 20 Burpees

REST 3 min

B) 15 min AMRAP:
– 600m Ski Erg
– 20 DB Snatches @ 15/10kg
– 20 Push Ups

One works, one rest, split reps as you wish, follow the order.

17.06

Partner WOD:

– 1.4km RUN ( together )
– 120 Ground to Overhead Plate @ 20/15kg (split)
– 700m run Burden Run @ 20/15kg per person (together)
– 120 Burpee Jump on the plate (split)
– 2000m Row (split)

LITE:

14.06
A) ±12 min Handstand / Handstand walk practice

B) 14 min AMRAP:
– 15 m Handstand walk
– 20 Alternating Pistol Squats

16.06
FOR TIME:

Buy In: 1000/800m Row

Then:
3 ROUNDS:
– 20 Thrusters @ 33/20kg
– 100 Double Unders

Buy Out: 1000/800m Row

17.06
5 ROUNDS:
– 400m Run
– 21 Burpees
– 15 Pull Ups
– 9 USA KB Swings @ 16/8 kg

18.06
PARTNER WOD:

FOR TIME:
– 100 Power Snatches @ 33/20kg
– 120 Box Jumps
– 160 AbMat Sit-Ups
– 200 cal Row

1. One works, One rests.
2. You can complete in any way you like to achieve the fastest time.