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Programming Hall 6 week 09

  • feb 27, 2022
  • CrossFit U1

WOD:

28.02

A) 12 min Bar Muscle Ups Practice

B) FOR TIME:

5 ROUNDS:

– 3 Bar Muscle Ups
– 3 Deadlifts @120/90kg
REST 3 min
– 15 Bar Muscle Ups
– 15 Deadlifts @120/90kg

01.03

FOR TIME / REPS

7 ROUNDS:
– 5 Hang Power Cleans
– 10 Front Rack Alt. Reverse Lunges
RX=70/50kg

REST 3 min

5 min AMRAP:
– max kipping HandStand Push Ups

02.03

FOR TIME:

– 60 AbMat Sit Ups
– 50 V-Ups
– 40 Toe 2 Bar
– 30 Pull Ups
– 20 Strict Pull Ups
– 10 Bar Muscle Ups

03.03

A) 12 min to build up to a heavy double Snatch of today.

B) CrossFit Open 13.1:

17 min AMRAP
– 40 Burpees
– 30 Snatches @35/20kg
– 30 Burpees
– 30 Snatches @61/35kg
– 20 Burpees
– 30 Snatches @75/45kg
– 10 Burpees
– max snatches @95/54kg in remaining time.

04.03

30 min EMOM:

Min 1: 45 sec max cal Row
Min 2: 45 sec max DB snatches @22.5/15kg
Min 3: 45 sec max Double Unders
Min 4: 45 sec max WallBalls @9/6kg
Min 5: REST

05.03

PARTNER WOD:

28 min AMRAP
10-20-30-40-50-etc.
– cal Row
– Overhead Squats @40/30kg
– Hand Release Push Ups

6.03

A) 10 min Ring Muscle Up Practice

B) WOD: 3 ROUNDS
– 40 Alternating Pistol Squats
– 6 Ring Muscle Ups
– 6 Power Clean and Jerk @100/70kg

STRENGTH:

28.02

A1) 5×5 Double Paused Low Bar Squats
A2) superset 20 alt Deadbugs
B1) 5×3-5 Strict (weighted) Pull Up
B2) 5×8-12 Hammer Curl
B3) 5×8-12 Heels Elevated Tempo 2111 Goblet Squat

02.03

A1) 4×3 1 Pull the Slack + 1 Deadlift
A2) superset 20sec Copenhagen Side Plank
B1) 5×5 Tempo 11X1 Bench Press
B2) 5×8-12 (GHD) Nordic Curl