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Programming Hall 6 Week 11

  • mrt 08, 2020
  • CrossFit U1

9.3.2020

In 5min:
30 Back squats (bodyweight)
Max reps burpees

Rest 2min

In 5min:
“Grace” (30 Clean and jerks @ 61/43kg)
Max reps burpees

Only burpee reps count towards your score

Do before or after class:
3 x 12 Bent over DB fly

10.3.2020

4 Rounds for time:
15 Handstand push ups
7 Bar muscle ups

Do before or after class:
3 x 12 Bent over DB fly

11.3.2020

15min AMRAP:
12 Pistol squats
12 Toes to bar
12 Power snatches (45/30kg)

Do before or after class:
Chin over bar hold – accumulate 2min

12.3.2020

5 Rounds for time:
9 Deadlifts (100/65kg)
30 Wall balls (30/20lb)

Do before or after class:
Chin over bar hold – accumulate 2min

13.3.2020

3 Rounds for time:
40m Overhead DB lunge walk (22.5/15kg)
30 DB box step ups (22.5/15kg)
10 Ring muscle ups

Do before or after class:
Chin over bar hold – accumulate 2min

14.3.2020

In teams of 3:
60/52/44 Ski erg calories
700m team run (each carrying 15/10kg plate)
60 D-ball over shoulder cleans (70/50kg)

Do before or after class:
Chin over bar hold – accumulate 2min

15.3.2020

17min AMRAP:
11 Chest to bar pull ups
13 Box jump overs (24/20″)
15 Rowing calories

Do before or after class:
Chin over bar hold – accumulate 2min