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Programming Hall 6 week 27

  • jul 03, 2022
  • CrossFit U1

WOD:

04.07

A) Back Squat 5-5-3-3-2-2 ( Build Up)

B) WOD: Every 3 min x 4:
– 400m Run
– max unbroken set of Chest 2 Bar Pull-ups
SCORE = total pull-ups performed.

05.07

A) 10 min EMOM:
Min 1: 10-12 DB Bench Press (Build Up)
Min 2: 8-10 Strict Press (Same Across)

B) “ANNIE”
50-40-30-20-10
– Double Unders
– AbMat Sit-Ups

06.07

5 ROUNDS:
– 500/400m Row
– 20 Burpees Box Jump Over @ 24′ / 20′ (box facing)
– 25 Wall Balls @ 9/6kg

07.07

A) Build up to a heavy complex of:
1 Power Clean + 1 Power Jerk (pause 2 sec at the dip and catch)

B) WOD: Every 30 sec for 12 min:
1 Power Clean + Power Jerk @ 95-100% of A.

08.07

4 ROUNDS:
– 400m Run
– 21 Front Squats @ 61/43 kg
– 31 Push-Ups

09.07

BUDDY WOD

FOR TIME:
– 75 Devil Press @ 2×22.5/15kg (Split)
– 200m Fireman Sandbag Carry @ 68/45kg (each)
– 75 Handstand Push-Ups (Split)
– 200m Fireman Sandbag Carry @ 68/45kg (each)
– 35 Sandbag Over The Shoulder Clean @ 68/45kg (Split)
– 200m Fireman Sandbag Carry @ 68/45kg (each)

10.07

20 min EMOM (Quality)

Min 1: 3-5 Bar Muscle Ups
Min 2: 30 Sec Handstand Hold
Min 3: 2 Rope Climbs
Min 4: 45 sec Sandbag Bear Hug Hold @ 68/45 kg

STRENGTH:

04.07

“Pull Day”

Deadlift 3×10
Rack Pulls 3×10
Barbell bent over Rows 3×10

Finisher: 200Meter waiters walk Kb

11.07

“Full Body”

Sled Push 5-10
Fulcrum Deadlift
AMRAP of 5 sandbag Squats -15m Carry

WEIGHTLIFTING:

07.07

Snatch Singles
Clean+ Jerk 1+2 / 2+1
Back Extension 3 x 10