fbpx

Programming Hall 4 week 35

  • aug 26, 2022
  • CrossFit U1

ENDURANCE:

29.08
BUDDY WOD

FOR TIME:
– 80 L-Ups / Knee Raises
– 5 mile on Echo Bike
– 80 Burpees
– 5 mile on Echo Bike
– 80 Box Jumps

31.08
BUDDY WOD

A) 15 min AMRAP
BUY IN: 700m Run Together
– 8/6 cal Ski Erg
– 8 Alternating DB Snatches @15/10kg

REST 3 min

B) 15 min AMRAP

BUY IN: 40 Synchronized Burpees
– 10/8 cal Bike Erg
– 8 Wall Walls @6/4kg

Switch after completing full round.

02.09
WOD A: FOR MAX CAL – SPRINT
Tabata Echo Bike

REST 2 min

WOD B: FOR TIME
– 1100 m RUN
– 20 Burpees
– 700 m Run
– 30 Burpees
– 400m Run
– 40 Burpees

REST EXACTLY 4 min

WOD C: FOR TIME
Sprint the amount of cal you completed in part A. Be honest and do the
work on part A as it supposed to be done. No easy ride for a picnic to the
park so you can have less cals to complete in part C. Embrace the suck:)

LITE:

30.08
A) Snatch Complex – Build Up:
1 Snatch Pull + 1 Hang (below knee) Power Snatch

B) FOR TIME
18-15-12-9-6-3
Hang Power Snatch @ 40/30kg
After each set perform 40 Double Unders

01.09
A) Build Up to a heavy complex:
Power Clean + Hang Power Clean + Power Jerk
CAP: 14

B) 4 ROUNDS
– 5 Power Cleans @ 60/40kg
– 12 Toe 2 Bar / L-Ups
– 400m Run

02.09
WOD A: 2 min x 7:
– 10/8 cal Echo Bike Sprint
– 10 (Elastic) Pull Ups

REST 2 min

WOD B: 2 min x 7:
– 12/9 cal Row Sprint
– 12 Push Ups

03.09
BUDDY WOD:

12 ROUNDS
– 15/11 cal Echo Bike
– 12 Thrusters @25/15kg

Switch after completing full round.