fbpx

Programming Hall 6 week 35

  • aug 26, 2022
  • CrossFit U1

WOD:

29.08

A) Back Squat 6-6-4-4-2-2 (Build Up)

B) 5 ROUNDS
– 500/400m Row
– 13 Handstand Push Ups

30.08

A) Build Up to a heavy complex:
1 Snatch Pull + 1 Hang (below knee) Squat Snatch

B) FOR TIME:
15-12-9-6-3
Squat Snatch @ 53/40kg

After each set perform 40 Double Unders UNBROKEN
Each break = 3 Burpee on the spot penalty.

31.08

A) Bench Press – Build Up to a heavy DOUBLE of today

B) 15 min AMRAP:

– 20/15 cal Row
– 5 Sandbag over the shoulder Clean @68/45kg
– 8 Burpees over the sandbag

01.09

A) Build Up to a heavy complex:

Clean Pull + Low Hang Squat Clean + Power Jerk
CAP: 14

B) 4 ROUNDS:

– 5 Power Cleans @ 90/65kg
– 15 Toe 2 Bar
– 400m Run

02.09

WOD A: Every 2 min x 7:
– 16/12 cal Bike Erg Sprint
– 10 Pull Ups

REST 2 min

WOD B: Every 2 min x 7:
– 12/9 cal Ski Erg Sprint
– 12 Push Ups on DB

03.09

BUDDY WOD
12 ROUNDS
– 250/200m Row
– 12 Thrusters @ 40/30kg

Switch after completing full round.

04.09

A) Ring Muscle Ups Practice

B) 18 min AMRAP (Quality)
– 3 Ring Muscle Ups
– 15 Russian KB Swings @ 24/16kg
– 50 m Sandbag Bear Hug Carry @ 68/45kg

STRENGTH:

29.08

“Pull Day” Compare to 04.06.2022

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

Finisher: 200Meter waiters walk Kb

WEIGHTLIFTING:

30.08

Snatch Pull+ Mid Hang Snatch 1+1
Mid Hang Clean
Push Press 5×3

01.09

Snatch Pull+ Mid Hang Snatch 1+1
Mid Hang Clean+ Push Press
Split Jerk 5×2