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Programming Hall 6 week 11

  • mrt 13, 2022
  • CrossFit U1

WOD:

14.03
A) 3 Supersets:
– 8+8 Bulgarian Split Squats (build up)
– 8+8 Single Arm DB Shoulder Press (build up/seated)

B) 10 ROUNDS:
– 12/9 cal sprint Row
– 9 Wall Balls @9/6kg
REST 30 sec

15.03

A) Bench Press 5 x 3 (Build Up)

B) 11 min AMRAP:
– 10 Push Ups
– 15 Sit Ups
– 50 Double Unders

16.03

A) Build up to a heavy but technically good, complex of:
3 Position Position Power Snatch – above, below the knee, off the ground.
CAP: 15

B) 6 ROUNDS:
– 8 Power Snatches @45/30kg
– 10 Lateral burpees over the bar

17.03

20 min AMRAP:
– 6 Front Squats
– 8 Push Press
– 12/9 cal Row
RX=50/35kg

18.03

8 ROUNDS:
– 4 SandBag over the shoulder clean @68/45kg
– 8 Ring Dips
– 12 DB Renegade Rows @2×22.5/15kg

19.03:

PARTNER WOD

24 min AMRAP:
– 10/8 cal Sprint Row
– 8 USA Swings @32/24 kg
– 1 Rope Climb
Rotate per full round.

20.03

A) Build Up to a heavy single snatch of today!
CAP: 15

B) 4 ROUNDS:
– 8 Overhead Squats @43/30kg
– 10 Knee 2 Elbows
– 200 m Run

STRENGTH:

14.03

A1) 5x 2 Double Paused + 2 Low Bar Squats
A2) superset 8 Plate Sit-Up into Press
B1) 5×3-5 Strict (weighted) Pull Up
B2) 5×8-12 Arnold Plus
B3) 5×8-12 Front Foot elevated Split Squats

16.03

A1) 6×3 Pause Deadlift
A2) superset 20sec Copenhagen Side Plank
B1) 5×5 Bench Press
B2) 5×8-12 (GHD) Nordic Curl

WEIGHTLIFTING:

15.03

Muscle Snatch 5×3 reps
Snatch Pull+ Snatch 1+2
Snatch Deadlift 4×3 5 sec up and down

17.03

Front Squat+ Split Jerk 1+1
Clean Pull+ Hang Power Clean+ Clean 1+1+1
Clean Deadlift 4×3 5 sec up and down