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Programming Hall 4 week 50

  • dec 11, 2022
  • CrossFit U1

ENDURANCE-Hall 4

14.12
WOD: FOR TIME
– 50 1 x DB Devil Press @12.5/7.5kg
– 50 AbMat Sit Ups
– 50 Box Jumps
– 50 Wall Balls @6/4
– 50 cal Row
– 50 Wall Balls @6/4
– 50 Box Jumps
– 50 AbMat Sit Ups
– 50 1 x DB Devil Press @12.5/7.5kg

U1 LITE-Hall 4

13.12 WOD:
A) Deadlift 5 x 3 @RPE9 (same weight across all sets)
CAP: 18
WOD: 14 min AMRAP
1 Round of Cindy
– 4 DB Snatches
1 Round of Cindy
– 6 DB Snatches
1 Round of Cindy
– 8 DB Snatches
Etc.
RX=15/10kg
1 Round of Cindy ”Lite”:
5 Pull Ups (ring rows)
10 Push Ups (box)
15 Air Squats
15.12 WOD:
A) Barbell Floor Chest Press 5 x 6 @Build Up
CAP: 18
WOD: 3 ROUNDS
– 500/400m Row
– 30 Box Jumps
– 30 Walballs @ 6/4kg

U1 FUNDAMENTALS-Back Hall 4

14-12-2022 Fundamental #9 Push jerk

U1 Fit Mom-Back Hall 4

13-12-2022
16-12-2022

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