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Programming Hall 4 Week 42

  • Oct 13, 2019
  • superadmin

WOD

Friday 18.10.2019

TBA

 

U1 Lite:

Monday 14.10.2019

Focus:
General Warm Up
SKI ERG practice
3 x 80 m per person sled Push Sprint

WOD: 20 min EMOM
Min 1: 8/5 kcal SKI
Min 2: 30 sec. PLANK / HOLLOW HOLD
Min 3: 60 sled PUSH
Min 4: 30 Double KB Front Rack Hold

Tuesday 15.10.2019

Focus:
DB Thruster Practice
Lower Body Mobility
3 x 1 min KB Goblet hold march
3 x 10 per arm single arm shoulder press

WOD: 5 ROUNDS
10 DB Thrusters
100m DB / KB Farmers Carry AHAP

Wednesday 16.10.2019

Focus:
General warm up
Shoulder warm up
Power clean practice
3 x 10 per arm shoulder press

WOD: ”Crossfit Open 20.1”
Complete for time
8 ROUNDS
6 Ground to Overhead 22/12kg
8 bar facing burpees

Thursday 17.10.2019

Focus:
Push Jerk Practice
3 x 10 Prone Snow Angles 2 x 1.25kg
3 x 15 Banded pull aparts

WOD: 16 min EMOM:
Min 1: 7 Push Jerks
Min 2: 11 Ring Rows
Min 3: 13 Abmat sit ups
Min 4: 60 m sled push

Saturday 19.10.2019

Focus:
General Wam Up
KB Swing practice

WOD: PARTNER WOD
3 ROUNDS
40 KB Swings 16/12kg ( split )
30 Air Squats ( split )
20 Burpees ( split )
10 kcal BIKE ( EACH )

U1 Endurance Indoor:

Monday 14.10.2019

PARTNER WOD:
RUNNING CLOCK:
10 ROUNDS ( 5 each )
12 / 8 kcal BIKE WHILE partner does 8 Burpees
Alternate until you both complete 5 full rounds.
STRAIGHT INTO:
8 ROUNDS ( 4 each )
12 / 8 BIKE AND 8 KB SWINGS 20/16kg
Buddy 1 does 12/8kcal BIKE AND 8 KB SWINGS, Buddy 2 rests. Switch.
STRAIGHT INTO:
6 ROUNDS ( 3 each )
12 / 8 BIKE AND 8 KB SWINGS 20/16 kg AND 8 Burpees
Buddy 1 does 12/8kcal BIKE AND 8 KB SWINGS AND 8 Burpees.
Buddy 2 rest. Switch.
SCORE = FINAL TIME.

Wednesday 16.10.2019

PARTNER ”20.1 ish”
COMPLETE 10 ROUNDS – > EACH
10 Hang Power clean + Press 32/22kg
10 Kcal BIKE
Buddy 1 does 1 full round, buddy 2 rests. Alternate untill both complete
10 rounds each.

U1 Strength

Saturday 19.10.2019

Superset x 6:

1: 8 Back squats (RPE 7.5-8.5)

2: 10m Farmer’s carry (2-2.5xBW)

3: 8 Double KB strict press (RPE 8)

4: Rest 90-120sec