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Programming Hall 4 week 49

  • dec 05, 2022
  • CrossFit U1

ENDURANCE-Hall 4

5.12  Compare to 30th May 2022
RE-TEST Crossfit U1 Triple 3
WEEK FOR TIME:
1 RX
3 km Row
300 Double Unders
3km RUN
SC
2 km Row
200 Double Unders
2.1 km RUN
7.12 Compare to 1st June 2022
RE-TEST FOR TIME:
WEEK – 300 m Row
1 – 50 DU / 100 SU
– 15 Goblet Squats @ 12/8kg
– 300 m Row
– 50 DU / 100 SU
– 14 Goblet Squats @ 12/8kg
– 300 m Row
– 50 DU / 100 SU
– 13 Goblet Squats @ 12/8kg
– 300 m Row
– 50 DU / 100 SU
– 1 Goblet Squats @ 12/8kg

U1 LITE-Hall 4

6.12 WOD: Compare to 31st May 2022
RE- TEST A) Establish max broad jump and max vertical jump.
WEEK 1 CAP: 18
B) WOD: 10 min AMRAP
Buy in:
3 ROUNDS:
– 100 Double Unders / 200 Single Unders
– 25 USA KB Swings @24/16 kg
REMAINING TIME MAX BURPEES OVER THE KB
SCORE = BURPEES
8.12 WOD: Compare to 2nd June 2022
RE- TEST A) Establish 1RM FRONT SQUAT
WEEK 1 CAP: 18
B) WOD: FOR TIME
– 50 Air Squats
– 30 Push Ups
– 10 Sandbag over the should clean @68/45 kg
CAP: 6
9.12 WOD: Compare to 3rd June 2022
RE- TEST WOD: 20 min AMRAP
WEEK 1 – 20/15 cal Row
– 15 Box Jumps Over @24/20″
– 9 Devil Press @2×15/10kg
10.12 WOD:
RE- TEST A) Build up to 3RM Deadlift
WEEK 1 CAP: 20
B) WOD: ”GRACE” Compare to 4th June 2022
30 Power Cleans and Jerk @61/43 kg
CAP: 6

U1 FUNDAMENTALS-Back Hall 4

Fundamental #7 Burpee & Double unders
Fundamental #8 Thruster

U1 Fit Mom-Back Hall 4

5-12-2022
9-12-2022

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