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Programming Hall 4 Week 37

  • sep 11, 2022
  • CrossFit U1

U1 Lite

13.09 WOD:
A) Power Snatch 5 x 5 @ Build Up ( barbell cycling )
B) WOD: Every 2 min x 6:
– 15/10 cal Row
– 8 Power Snatches @40/30kg
Time Left = REST
SCORE = SLOWEST ROUND
15.09 WOD:
A) ±20 Handstand Walk and Pistol Squat Practice
B) WOD: 10 ROUNDS
– 10 m Handstand Walk / 20m Bear Crawl
– 20 Double Unders
– 10 Alternating Pistol Squats / 14 Weighted Box Step Downs
16.09 WOD:
WOD: 30 min AMRAP
– 40 Wall Balls @6/4kg
– 30 Renegade Rows @2×15/10kg
– 20/15 cal Row
Every 3 min (start at 0-3-6-9-etc) perform 2 INVERTED Burpee 🙂
17.09 WOD:
WOD: BUDDY WOD
FOR TIME
– 700m Farmers Carry @2×15/10kg
Switch whenever you like.
INTO
5 ROUNDS:
– 36 Russian KB Swings @20/12kg
– 14 Burpees over the DB
– 8 Devil Press @2×15/10kg
Split reps exactly in half, and follow the order.

U1 Endurance

12.09
WOD: FOR TIME
– 50 Cal Row
– 50 Double Unders
– 50 Goblet squats 20/12kg
– 50 Hand Release Push Ups
– 700 m Run
– 50 Hand Release Push Ups
– 50 Goblet squats 20/12kg
– 50 Double Unders
– 50 Cal Row
14.09
‘The 29″
4 ROUNDS:
– 29 KB Swings @20/16kg
– 29 Sit Ups
– 29 Box Jumps
– 29 Knee 2 Elbows
– 29 Burpees
16.09
5 ROUNDS:
– 500/400m Row
– 30 DB Snatch @15/10kg
– 20 Burpee Box Jump
1:30 REST