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Programming Hall 4 week 28

  • jul 10, 2022
  • CrossFit U1

ENDURANCE:

11.07

BUDDY WOD
3 ROUNDS:
– 1000 m Row (split)
– 30 Synchro Burpees over the Rower (both)
– 800m Run – split in sets of 100m

13.07

BUDDY WOD:
30 min AMRAP
– 12 Hang Power Clean @40/30kg
– 24 Air Squats
– 48 KB Swings USA @20/12kg
– 96 Wall Balls @6/4kg

15.07

BRING A FRIEND WORKOUT
TEAMS OF 2

3 ROUNDS:
– 1000/800m Row (split)
– 20 Box Jumps (split)
– 20 DB Snatch @ 15/10kg (split)
– 200m Run (both)

LITE:

12.07

A) 2 Supersets:
– 100m DB Overhead Carry per side (unbroken)
– max unbroken hanging knee ups / L-Sit

B) WOD: 4 ROUNDS
– 15 Push Press @ 42/22kg
– 15 Pull Ups

14.07

A) ± 12 min Handstand walk practice

B) 16 min AMRAP:
– 10 m HandStand Walk
– 15 Toes 2 Bar
– 20/15 cal Row

15.07

5 ROUNDS:
– 200m Run
– 20 KB Snatches @ 16/12kg
– 20 DB Renegade Rows @ 2x 15/10kg

REST 90 sec

16.07

21 min AMRAP:
– 5 Hang Power Cleans @ 42/32kg
– 5 Box Jumps Over
– 5 Burpees

Swap with a buddy after completing a full round.