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Programming Hall 6 week 04

  • jan 30, 2022
  • CrossFit U1

WOD:

31.01

21 min AMRAP:
– 15/12 cal Row
– 10 DB Push Press @2×15/10kg
– 5 Sandbag Clean over shoulder @68/45kg

01.02

A) Over Head Squats 5 x 3 (Buil Up)

B) 12 min AMRAP:
– 3 OHS @53/35kg
– 30 Double Unders
– 6 OHS @53/35kg
– 30 Double Unders
– 9 OHS @53/35kg
– 30 Double Unders
etc.

02.02

A) Weighted Pull-Ups 5 x 4 (Build Up)

B) FOR TIME 30-20-10

– Box Jumps @24/20”
– Toe 2 Bar
– Russian KB Swings @40/32kg

03.02

A) Deadlift 5 x 3 (Buil Up)

B) 5 ROUNDS:
– 20 Wall Balls @9/6kg
– 10 Deadlifts @103/70kg

04.02

28 min AMRAP:
– 21/15 cal Row
– 15 Push Press @43/30kg
– 10 Burpees Over The Bar

05.02

PARTNER WOD, 3 ROUNDS:
– 20 Power Cleans
– 20 Front Squats
– 10 Rope Climbs
Buy OUT: 50 Synchronized Burpees
RX=60/40kg

06.02

A) ±12 min Handstand Push Ups Practice

B) In 3 min window perform:
– 30/24 cal Row
– max HandStand Push Ups
1 min Rest.

Repeat 5 times.

STRENGTH:

31.01

A1) 4×6 Tempo 3011 Low Bar Squat
A2) superset 20 alt Deadbugs
B1) 5×3-5 Strict (weighted) Pull Up
B2) 5×8-12 Arnold Press
B3) 5×8-12 Heels Elevated Tempo 2111 Goblet Squat

02.02

A1) 4×8 Tempo 2111 Deadlift
A2) superset 20sec Copenhagen Side Plank
B1) 4×8 Tempo 21X1 Feet Up Bench Press
B2) superset 8-12 Pendlay Row

WEIGHTLIFTING:

01.02 Snatch:

Snatch Balance 6×2
Snatch Pull+ Snatch 1+1
Snatch Cycling 4×10

03.02 Clean Jerk:

Push Press+ Split Jerk 1+1
Clean Pull + Clean 1+1
Clean Cycling 4×10