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Programming Hall 6 week 29

  • jul 17, 2022
  • CrossFit U1

WOD:

18.07

A) Strict Weighted Chin Ups 5 x 4 (Build Up)

B) 10 ROUNDS:
– 15/10 cal Row
– 15 Wall Balls @ 9/6kg

19.07

A) Bench Press 5 x 3 with 2 sec pause at chest (Build Up)

B) FOR MAX REPS

2 x 5 min AMRAP:
– 8 Sandbag Over Shoulder Clean @ 68/45 kg
– 400m Run
– remaining time max Toes 2 Bar

Rest 2 min in between AMRAPs

SCORE = Total T2B performed.

20.07

20 min EMOM:
Min 1: 12 HandStand Push-Ups
Min 2: 15/12 cal Ski Erg
Min 3: 60 Double Unders
Min 4: 15/12 cal Row

21.07

A) Build Up to a heavy squat snatch of today
CAP: 13

B) WOD: ‘NANCY’

5 ROUNDS
– 400m Run
– 15 Overhead Squats @ 43/30kg

22.07

4 ROUNDS:
– 10 Man Makers @ 2x 22.5/15kg
– 20 Pull Ups
– 30 Box Jumps Over @ 24’/20′

REST 1 min

23.07

TEAM OF 3

25 min AMRAP:
– 9/7 cal Bike Erg Dumber @10+ standing sprint
– 8 Strict Press @ 25/15kg

1 person always bearhug sandbag/dball – weight is on the team.

Rotate per full round.

24.07

A) ± 12 min Ring Muscle Ups Practice

B) Every 4 min x 4:
– 5 Ring Muscle Ups / 8 Ring Dips
– 200m Run
– 20 KB Russian Swings @ 24/16kg

TIME LEFT = REST

SCORE = SLOWEST ROUND

STRENGTH:

18.07

“Upper Body”

Power Sled Pulls 5x25mtr
Seated Kettlebell Press 5×5
Weighted Dip 5×5
Finisher 20 Alt.Turkish get ups

WEIGHTLIFTING:

21.07

1RM Snatch !!
Power Clean+ 2 Jerk