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Programming Hall 4 week 44

  • okt 30, 2022
  • CrossFit U1

ENDURANCE-Hall 4

WOD: ”WHITTEN”
5 ROUNDS
– 22 KB Swings @24/16kg
– 22 Box Jumps @24/20″
– 500m Row
– 22 Burpees
– 22 WallBalls @9/6kg
WOD: 3 ROUNDS
– 1500/1250 m Row
– 150 Double Unders
– 80 Alternating DB Box Step Ups @15/10kg

U1 LITE-Hall 4

1.11 WOD:
WOD: ”McGhee Lite”
30 min AMRAP
– 5 Deadlifts @80/55 kg
– 13 Push Ups
– 9 Box Jumps 24/20”
3.11 WOD:
A) Negative Tempo Pull Ups 5 x 4 @ 3 sec down.
B) WOD: 10 ROUNDS
– 2 Power Clean @50/35
– 4 Pull Ups (Elastic)
4.11 WOD:
WOD: 3 ROUNDS
– 55/42 cal Echo Bike
– 40 Burpees
– 40 DB Thrusters @2×12.5/7.5kg
5.11 WOD:
Buddy WOD 26min AMRAP (Mega WOD)
100m Double KB Farmer Carry
@2×24/16kg
30 Pull ups or Ring rows
30 push ups

U1 FUNDAMENTALS-Back Hall 4

31-10-2022 Fundamental #9 Push jerk
02-11-2022 Fundamental #10 Snatch

U1 Fit Mom-Back Hall 4

31-10-2022
04-11-2022

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