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Programming Hall 4 Week 34

  • Aug 16, 2020
  • superadmin

U1 Lite

18.8.2020

Front Squat mobility and technique
Running warm up

WOD: EVERY 4 min x 6:
8 Front Squats @ RPE 6
200m RUN
10 AbMat Sit Ups
TIME LEFT = REST

20.8.2020

Shoulder mobility
Hang Power Clean and Jerk Technique

WOD: 16 min AMRAP
– 5 Hang Power Clean
– 7 Push Jerks
– 9 Burpees over the bar
RX = 42/22kg

21.8.2020

Deadlift Technique
Push Ups practice

WOD: 5 ROUNDS
10 Deadlifts @ 52/32kg
200 m Run
10 Push Ups

22.8.2020

PARTNER WOD: 25 min AMRAP
Buddy 1 runs 400m
Buddy 2 does AMRAP of Cindy:
5 Pull Ups ( Elastic band )
10 Push Ups
15 Air Squats

When buddy 1 is back from run, swap.

U1 Endurance

17.8.2020

6 ROUNDS
21 cal Row
15 Burpees Box Jump
9 Double KB Push Press 2×16/12kg
REST 90 sec BETWEEN ROUNDS

19.8.2020

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