fbpx

Programming Hall 6 week 16

  • apr 17, 2022
  • CrossFit U1

WOD:

18.04 EASTER – CLOSED

19.04 A) Back Squat with 3 sec bottom pause 5 x 3 (build up)
Cap: 15

B) WOD: 5 ROUNDS
– 200m Run
– 16 DB Thrusters @2×15/10kg

20.04 20 min AMRAP:
– 5 Chest 2 Bar Pull Ups
– 6 Sandbag Over the SHoulder Clean @68/45kg
– 60 Double Unders

21.04 A) Build Up to a heavy complex:
1 Power Clean + 2 Front Squats + 1 Jerk (any style)
Cap: 15

B) WOD: 5 ROUNDS of MACHO MAN
– 3 Power Cleans
– 3 Front Squats
– 3 Jerks
RX=83/60kg

22.04 4 ROUNDS:
– 30/22 cal Echo Bike
– 20 Knee 2 Elbows
– 10 Man Makers @2×22.5/15kg

23.04 PARTNER WOD:
12 min AMRAP
– 20 Cal Ski Erg
– 20 Power Snatches

REST 2 min

12 min AMRAP
– 200m Run (together)
– 16 Overhead Squats

RX=43/30kg

24.04 A) ±12 min Ring Muscle Up practice

B) WOD: 6 ROUNDS
– 4 Ring Muscle Ups
– 8 Deadlifts @120/80 kg

STRENGTH:

18.04 EASTER – CLOSED

20.04 “Old School Strength”

A) Zercher Squat
B) Bamboo Bench press
C) Seated Arnold Press

WEIGHTLIFTING:

19.04

Muscle snatch 5×1
Snatch singles
Snatch Pull 5×2

21.04

Power Clean + push press 1+1
Clean+ Jerk 1+1
Front Squat 5×2