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Programming Hall 6 week 13

  • mrt 27, 2022
  • CrossFit U1

WOD:

28.03

A) Bench Press 5 x 2 (build Up)

B) WOD: 5 ROUNDS
– 10 Burpees Box Jump @24/20″
– 10 Strict Ring Dips
– 50 Double Unders

29.03

WOD: 26 min AMRAP
– 500/400m Row
– 10 DB Push Press @2×22.5/15kg
– 5 Bar Muscle Ups

30.03

A) Thrusters 5 x 3 (Build Up)

B) WOD: 3 ROUNDS
– 15 Thrusters @43/30kg
– 30 T2B

31.03

A) 3 Supersets:
– 10-12 Ring Push Ups
– 8+8 Bulgarian Split Squats (Build Up)

B) WOD: 11 min AMRAP
– 10 KB Swings @24/16kg
– 10 Wall Balls @12/9kg

01.04

5 ROUNDS FOR TIME:

– 400m Run
– 25 Power Cleans + Jerk
– 10 Pull Ups

Rx = 50/35kg

02.04

PARTNER ROW

25 min AMRAP:

– 50 cal Row
– 25 One Arm DB Devil Press @1×22.5/15kg
– 50 cal Row
– 25 HandStand Push Ups

03.04

FOR QUALITY (max 40 sec on each station)

30 min EMOM:
Min 1: 60 Double Unders
Min 2: 3 Rope Climbs
Min 3: 10 Burpees Box Jump Over @24/20″
Min 4: 10 Goblet Squats @24/16 kg
Min 5: 100m Run

STRENGTH:

28.03

A1) 6x 1 Pause + 2 Low Bar Squats
A2) superset 8 Plate Sit Up into Press
B1) 5×3-5 Strict (weighted) Pull Up
B2) 5×8-12 Hammer Curl
B3) 5×8-12 Heels Elevated Tempo 2111 Goblet Squat

30.03

A) E2MOM16 2 Deadlifts + 20/20 Side Plank
B1) 6×4 Bench Press
B2) 6×8-12 (GHD) Nordic Curl

WEIGHTLIFTING:

29.03

Muscle Snatch 5×3
Snatch+ Oh Squat 2+2
Snatch Deadlift 5 sec up and down

31.03

Clean deadlift 5 sec up and down
Clean+ Jerk 2+1
Front squats 5×2