fbpx

Programming Hall 6 Week 28

  • jul 11, 2021
  • CrossFit U1

WOD 12.07.2021

A) Deadlift 5 x 3 (Build Up)
CAP: 15

B) WOD: 20 min EMOM
Min 1: 45 Double Unders
Min 2: 12 Overhead Squats @40/28 kg
Min 3: 15/12 cal Row
Min 4: 12 Pull Ups

WOD 13.07.2021

A) Shoulder Press (Strict) 5 x 5 (Build Up)
CAP: 14

B) WOD: 13 min AMRAP
– 8 HSPU
– 16 Double DB Reverse Lunges @2×22.5/15kg

WOD 14.07.2021

A) Snatch complex – technique:
Snatch Pull + Hang Power Snatch + OHS
5 x 1+1+1
CAP: 12

A) Snatch – build up:
3-3-2-2-2-1-1-1
CAP: 14

C) Back Squat 4 x 6 ( Build Up )
CAP: 14

WOD 15.07.2021

A) 12 min Handstand Walk practice

B) WOD: 16 min EMOM
Min 1: 12 Ring Push Ups
Min 2: 8 High Box Jumps @30/24”
Min 3: 12 Toes 2 Bar
Min 4: 3 Power Clean and Jerk @70/50kg

WOD 16.07.2021

METCON FRIDAY
FOR TIME
21-15-9*
– Devil Press
– AbMat Sit Ups
* after each round perform 50 Double Unders

REST 2 min

21-15-9*
– DB Thrusters
– Burpees
* after each round perform 200m run

RESt 2 min

21-15-9*
– DB Renegade Rows (1xL +1xR = 1 rep)
– Push Ups
* after each round perform 15/10 cal AssBike

RX= 2×22.5/15kg

WOD 17.07.2021

PARTNER WOD
WOD: 35 min AMRAP
– 200m Run
– 20 Push Press @43/30kg
– 30 Air Squats
– 40 Push Ups
– 50 cal AssBike
1 Works = 1 Rests
Run together.

WOD 18.07.2021

A) 3 Supersets:
– 20 Hollow Rocks
– 15 Hanging Knee Raises
– 10+10 Side Hip Lifts
CAP: 12

B) WOD: FOR TIME
– 50 Wall Balls @9/6kg
– 700m run
– 50 DB Alternating Santches @22.5/15kg
– 700m run
– 50 DB Alternating Santches @22.5/15kg
– 700m run
– 50 Wall Balls @9/6kg


Back Hall 6

Strength

12.07.2021

1RM High Bar Squat
Push Ups 2 sets @ max reps

13.07.2021

Fatbar Deadlift 5 x 5 @ 60-70%
Bulgarian Split Shitsquat 5 x 8-12 @ RPE8
superset GHD Sit-ups 5 x 12


Weightlifting

15.07.2021

Power Clean + Hang Clean 4×1+1
Clean 4×3
Split Jerk 4×2