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Programming Hall 6 week 33

  • aug 14, 2022
  • CrossFit U1

WOD:

15.08

A) Back Squat 8-8-6-6-3-3 (Build Up)

B) 8 ROUNDS:
– 250/200m Row
– 10 Alternating DB Push Press @ 2x 22.5/15kg

16.08

FOR TIME:

15-12-9
– Chest 2 Bar
– Power Snatch @ 43/30kg

REST 2 min

9 – 6 – 3
– Bar Muscle Ups
– Squat Snatch @ 60/40kg

17.08

24 AMRAP:
– 400m Run
– 1 max unbroken set of Push Ups
– 75 Double Unders
– 15 Toe 2 Bar

18.08

A) 3 x 100m SandBag Carry AHAP
After Each Set perform 20 Alternating V-Ups

B) 12 min EMOM:
Min 1: 5 Sandbag Over The Shoulder Clean @ 68/45 kg
Min 2: 12 Handstand Push Ups

19.08

30 min EMOM
Min 1: 45 sec max cal Row
Min 2: 45 sec max cal Echo Bike
Min 3: 45 sec max cal Ski Erg
Min 4: 45 sec max Double Unders
Min 5: REST

Finisher:
Tabata Biceps Curls! Get that pomp before you hit the city:)

20.08

BUDDY WOD / ‘TWR PRIDE WOD”

24 min AMRAP:
– 6 Power Cleans @ 83/55kg (Split)
– 6 Synchronized Burpees
– 200m Run (Together)
– 6 Synchronized Burpees
– 28 Alt. DB Snatch @ 22.5/15kg (split)
– 6 Synchronized Burpees

After 24 min is over, perform as fast as possible:
– 69 Wall Balls @ 9/6kg (split)

21.08

A) ±12 Ring Muscle Ups Practice

B) 15 min EMOM
– 5 Ring Muscle Ups
– 8 Over Head Squats @ 43/30kg
– 40 Double Unders

STRENGTH:

15.08

“Upper body day” compare to 27.6.2022

Fatbar Clean and Press 3×10
Sled Pulls 10 x 20mtr
Fatbar Deadlift 3×10

WEIGHTLIFTING:

18.08

Clean Doubles
Clean+ front Squat 1+1 EMOM 15
Tall Jerk 5×3