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Programming Hall 4 week 31

  • jul 31, 2022
  • CrossFit U1

ENDURANCE:

01.08

BUDDY WOD

10 ROUNDS:
– 10 Devil Presses @ 2x 15/10kg
– 30 cal Echo Bike

After round 2-4-6-8 and 10th = run together 400m

03.08

BUDDY WOD

33 MIN AMRAP:
– 100 cal Row
– 60 DB Snatches @15/10kg
– 40 Burpees

05.08

BRING A FRIEND WORKOUT
TEAMS OF 2

27 min AMRAP:
– 20 cal Echo Bike
– 20 Burpees to target (pull up bar)
– 40 AbMat Sit Ups
– 40 DB Push Press @ 2x 12.5 / 7.5kg

LITE:

02.08

A) Build Up to a heavy set of 3 Power Snatch
CAP: 14 min

B) FOR TIME:
– 15 Power Snatches @ 40/25kg
– 400m Run
– 30 V-Ups
– 400m Run
– 30 V-Ups
– 400m Run
– 15 Power Snatches @ 40/25kg

04.08 WOD:

A) Overhead Squats 5 x 4 (Build Up)

B) FOR TIME:
– 50 Back Rack Reverse Lunges @ 35/20kg
– 700m Run
– 50 Overhead Squats @ 35/20kg

05.08

30 min AMRAP:
– 30/22 cal Echo Bike
– 30 Box Jumps Over
– 30 Wall Balls Shots @ 6/4kg
– 30 Push Ups (box)

06.08

PARTNER WOD
10 ROUNDS:
– 8 Dball over the shoulder clean @ 35/20 kg
– 80 Double Unders
– 10 Power Cleans @ 43/30kg
– 200m Run