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Programming Hall 4 week 50

  • dec 12, 2021
  • CrossFit U1

ENDURANCE:

13.12 6 ROUNDS:
– 500/400m Row
– 25 Double KB Russian Swing @2×12/8kg
– 25 Burpee Box Jump
1:30 REST

15.12 20-19-18-17-…-10 of:
– Air Squats
– Sit Ups
– DB Push Press @2×15/10kg
– Double Unders

17.12 35 min EMOM:
Min 1: 15/12 cal Row
Min 2: 15/12 cal Bike Erg
Min 3: 15/12 cal Ski Erg
Min 4: 15 Burpees
Min 5: REST

LITE:

14.12 A) Back Squat 5 x 4 (build up)

B) WOD: 8 min AMRAP
10-20-30-40-50- etc.
– Double Unders
5-10-15-20-25-etc.
– Russian KB Swings @20/12kg

16.12 HOLLEYMAN LIGHT:

20 ROUNDS FOR TIME
– 5 Air Squats
– 3 Push Ups
– 1 Power Clean at 52/32kg

17.12 5 ROUNDS:
– 500/400m Row
– 15 L-Ups
– 15 Burpee Box Jump

18.12 PARTNER WOD:

14 min AMRAP
– 20 cal Ski-Erg
– 20 DB Snatch @15/10kg

REST 2 min

14 min AMRAP
– 20 cal Row
– 20 Wall Balls 6/4kg