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Programming Hall 4 week 46

  • nov 13, 2022
  • CrossFit U1

ENDURANCE-Hall 4

14.11
BUDDY WOD
30 Rounds For Time:
– 10/8 cal Echo Bike
– 40 m Shuttle Run
– 8 DB Thrusters @2×15/10kg
Swap with buddy after completing full round.
16.11
RUNNING CLOCK
0:00-5:00
25/20 cal Echo Bike + 10 Burpees (time left = REST )
5:00-10:00
25/20 cal Echo Bike + 15 Burpees (time left = REST )
10:00-15:00
25/20 cal Echo Bike + 18 Burpees (time left = REST )
15:00-20:00
25/20 cal Echo Bike + 20 Burpees (time left = REST )
20:00-25:00
25/20 cal Echo Bike + 23 Burpees (time left = REST )
25:00-30:00
25/20 cal Echo Bike + 25 Burpees (time left = REST )
REST 4 min
50/35 cal Echo Bike for time

U1 LITE-Hall 4

15.11 WOD:
WOD: 24 min AMRAP
– 20/15 cal Echo
– 12 Hang Power Snatches
– 20/15 cal Echo
– 9 Over Head Squats
– 20/15 cal Echo
– 6 Snatch
RX=40/30kg
17.11 WOD:
A) WOD: 5 ROUNDS
– 30/24 cal Echo Bike
– 20 m Walking Lunges @2×15/10kg
– 50 Double Unders

U1 FUNDAMENTALS-Back Hall 4

14-11-2022 Fundamental #1 Air squats & Single unders
16-11-2022 Fundamental #2 Deadlift & Sit-up

U1 Fit Mom-Back Hall 4

14-11-2022
18-11-2022

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