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Programming Hall 4 Week 41

  • Oct 04, 2020
  • superadmin

U1 Lite

6.10.2020

A) Shoulder Press
Build up to a heavy single strict Shoulder Press

B) BENCHMARK WOD KAREN
RX: 150 Wallballs @ 9/6kg

SC: 120 Walballs @ 6/4kg

8.10.2020

WOD: CROSSFIT OPEN 16.2 LITE
Beginning on a 4-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 32/12kg

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans, 42/22 kg

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 52/32kg

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 62/42 kg

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 72/52 kg

Stop at 20 minutes.

9.10.2020

WOD: 4 ROUNDS
400m Run
20 Push Presses @ 32/22kg
15/10 cal Bike
20 Russian KB Swings @ 20/16kg

10.10.2020

WOD: 20 min AMRAP
400/300m Row
20 Push Ups
10 Deadlift @ 75% of BW


U1 Endurance

5.10.2020

FOR TIME:
60/42 cal AssBike
100 Alternating Lunges
80 Burpees
60/42 cal AssBike
100 Air Squats
80 Push Ups
60/42 cal AssBike
100 Box Jumps
80 KB Swings USA 24.16kg

7.10.2020

FOR TIME:
– 300 m row
– 75 DU / 150 SU
– 15 Goblet Squats @ 12/8kg
– 300 m row
– 75 DU / 150 SU
– 14 Goblet Squats @ 12/8kg
– 300 m row
– 75 DU / 150 SU
– 13 Goblet Squats @ 12/8kg



– 300 m row
– 75 DU / 150 SU
– 1 Goblet Squats @ 12/8kg