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Programming Hall 6 Week 41

  • okt 04, 2020
  • superadmin

WOD 5.10.2020

A) Shoulder Press
Build up to a heavy single strict Shoulder Press

B) BENCHMARK WOD KAREN
150 Walballs @ 9/6kg

WOD 6.10.2020

WOD: 5 ROUNDS
7 Hang Power Snatches @ 60/40kg
9 Chest 2 Bar Pull Ups
11 Burpees Over the bar

RX+ 6 Bar Muscle Ups

WOD 7.10.2020

A) 8 min to find max height box jump

B) WOD: 8 ROUNDS
15/10 cal Ass Bike
7 Devil Presses @ 15/10 kg per hand
5 Box Jumps 30’/24′

WOD 8.10.2020

WOD: CROSSFIT OPEN 16.2
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

WOD 9.10.2020

WOD: 4 ROUNDS
700m Run
20 Push Presses @ 40/28kg
500/400m Row
20 Russian KB Swings @ 32/24kg

WOD 10.10.2020

WOD: 21 min AMRAP
30/21 cal Bike
20 Sandbag Over the shoulder Clean @ 65/45kg
15 Push Ups

RX+ Kipping HSPU

WOD 11.10.2020

A) 20-25 min to set a new PR / attempt a movement such as BMU, HSPU /
practice something that is very challenging for you. Athletes choice.

B) WOD: 8 min AMRAP
10 Chest 2 Bar Pull Ups
8 DB Thrusters @ 15/10kg


Back Hall 6

Strength

5.10.2020

1RM Bench Press

6.10.2020

2sec Pause High Bar Squat 5 x 1
High Bar Tempo Squat 3 x AMRAP

Push Ups 3 x MAX
Renegade Row 3 x 8


Strength Lite

7.10.2020

A) Find 1RM Bench Press

B) 3 ROUNDS:
10 Seated Double KB Shoulder Press @ RPE 7
30 sec REST
10 Feet on Box Ring Rows
30 sec REST
10-20 GHD Hip Extensions
30 sec REST


Weightlifting

8.10.2020

Clean Deadlift + Hang Power Clean + Squat 5×1
Clean Pull + Clean + 2 Push Jerks 5×1
Barbell bends 1×50

10.10.2020

Muscle snatch 3×3
3-stop Snatch DL (below & above knee + pocket) + Hang Power Snatch 5×1
Hang Power Snatch + Snatch 5×1