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Programming Hall 6 week 23

  • jun 05, 2022
  • CrossFit U1

WOD:

06.06: CLOSED

07.06 FINAL DAY OF TEST WEEK !!!

A) 1 mile run ( 1.6km )

REST 3 min

B) Establish 3 RM Thrusters

08.06

A) Overhead Squat 5 x 3 (Build Up)

B) WOD: 5 ROUNDS
– 20 DB Alt. DB Snatches @22.5/15kg
– 20 Wall Balls @9/6kg

09.06

21 min AMRAP:
– 5 Bar Muscle Ups
– 10 Handstand Push Ups
– 20/15 cal Row

10.06

5 ROUNDS:
– 21 Toes 2 Bar
– 90 Double Unders
– 15 Burpees To Target (pull up bar)
– 400m Run

11.06

TEAMS OF 3
24 min AMRAP
– 1 Rope Climbs
– 2 Sandbags Over The Shoulder Clean @68/45kg
– 6 Push Press @43/30kg

Rotate per full round.

12.06

A) Bench Press 5 x 4 with 2 sec pause at the chest (Build Up)

B) WOD: Every 2 min x 6:
– 10 m Walking Lunges @2×22.5/15kg
– 8 Chest 2 Bar Pull Ups
TIME LEFT = REST
SCORE = SLOWEST ROUND

STRENGTH:

08.06

Deadlift 5×2
Shoulder press 3×3
Back Squat 3×5

WEIGHTLIFTING:

07.06

Power Clean+ Push Jerk 1+1
Clean+ Jerk 1+1
Front Squat 4×4

09.06

Mid Hang Snatch 2 reps
Snatch Pull 5×3
OH Squat 5×3