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Programming Hall 4 week 43

  • okt 23, 2022
  • CrossFit U1

ENDURANCE-Hall 4

24.10
WOD: BUDDY WOD, FOR TIME
Row 1000/850m
Then
– 100 Burpees
– 140 DB Snatches @15/10kg
– 160 Air Squats
Then
Row 1000/850m
Split Burpees, Snatches and Air Squats in any way you like.
26.10
WOD: BUDDY WOD
6 ROUNDS
– 600/500m Row
– 30 Deadlifts @50/35kg
– 100 Double Unders
– 30 Power Clean and Jerk @50/35kg
Split reps as you wish, follow the order.

U1 LITE-Hall 4

25.10 WOD:
A) Shoulder Press 5 x 3 @RPE9 (same weight across all sets)
B) WOD: 12 min AMRAP
– 12 Knee Raises / L-Ups
– 12 Alt. DB Snatch @15/10kg
– 12 Burpees over the DB
27.10 WOD:
A) Back Squat 5 x 3 @RPE9 (same weight across all sets)
B) WOD: 5 ROUNDS
– 10 Push Ups on DB
– 15 Box Jumps Over @24/20
28.10 WOD:
WOD: 30 min EMOM
Min 1: 15/10 cal Bike Erg
Min 2: 15 Russian Swings @20/12 kg
Min 3: 12/9 cal Row
Min 4: 35 Double Unders
Min 5: REST

U1 FUNDAMENTALS-Back Hall 4

24-10-2022 Fundamental #7 Burpee & Double unders
26-10-2022 Fundamental #8 Thrusters

U1 Fit Mom-Back Hall 4

24-10-2022
28-10-2022

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