Programming Hall 6 Week 27

  • jun 30, 2019
  • CrossFit U1

1.7.2019 – Monday

Skill development and drills:

Kip swing practice – toes to bar and chest to bar

Crow, headstand and handstand hold


For time:

3 Rounds of:

12 Chest to bar pull ups

12 Front squats (50/35kg)

3 Rounds of:

10 Toes to bar

10 Handstand push ups

3 Rounds of:

8 D-ball over shoulder cleans (70/50kg)

8 Power snatches (50/35kg)

No rest between couplets.


2.7.2019 – Tuesday

Skill development and drills:

Power clean jerk technique


15min AMRAP:

50 Double unders

5 Power cleans

5 Jerks (unbroken)

10/7 Assault bike calories

Rx = 70/48kg. Rx+ = 85/55kg

Post WOD:

If you did single unders, practice 5min AMRAP double unders

If you did double unders, accumulate 3min handstand hold


3.7.2019 – Wednesday

Skill development and drills:

Pistol mobility

Sandbag carry technique


4 Rounds for time:

30m Sandbag carry (AHAP unbroken)

15 Burpee pull ups (Rx+ = 8 burpees muscle ups. Sc = burpee + 3sec bent arm hang)

24 Pistol squats (Sc = narrow stance goblet squats)


4.7.2019 – Thursday

Skill development and drills:

Rowing technique – make it perfect!


30min EMOM:

1st: 15 Deadlifts (80/50kg)

2nd: 15 Weighted sit ups (15/10kg)

3rd: 15/12 Rowing calories


5.7.2019 – Friday

Skill development and drills:

General warm up and mobility


For time:


Kettlebell swings (32/24kg)


Rope climb (Rx+ = legless)


Dumbbell thrusters (22.5/15kg per hand)

200m run after every round


6.7.2019 – Saturday

Skill development and drills:

Hang power clean cycling


Buddy WOD

4min AMRAP:

20/18/16 Assault bike calories

20 Hang power cleans (60/40kg)

Rest 4min

Repeat 4 times

After each AMRAP, to be completed in “rest”:

>115 reps = no penalty

100-115 reps = 20 burpees each

<100 reps = 400m run + 15 burpees each


7.7.2019 – Sunday

Skill development and drills:

Hollow and arch rock

Seated and toenail transitions

Ring row and dip

Reps and sets: coach’s choice


A) 15min ring muscle up skill practice

Rx+ = strict muscle ups

B) Find daily max overhead squat

(Sc = front squat with full grip)