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Programming Hall 6 week 41

  • okt 10, 2022
  • CrossFit U1

WODs-LOCATION-HALL 6

10.10 WOD:
A) (Weighted) Pull Ups 4 x 5 @Build Up
B) WOD: 15 min AMRAP
– 15/11 cal Echo Bike
– 8 Chest 2 Bar Pull Ups
– 4 Wall Walks
11.10 WOD:
A) Back Squat 4 x 6 @RPE8 (same weight across all sets)
B) WOD: 3 ROUNDS
– 40 Wall Balls @9/6kg
– 30 Double DB Push Press @2×22.5/15kg
12.10 WOD:
A) Power Snatch – Build Up to a heavy double of today.
CAP: 14
B) WOD: 5 ROUNDS
– 50 Double Unders
– 9 Hang Power Snatches @50/35kg
– 9 Knee 2 Elbows
13.10 WOD:
A) Shoulder Press 4 x 6 @RPE8 (same weight across all sets)
B) WOD: Every 2 min x 6:
– 11/7 cal Echo Bike Sprint
– 11 Shoulder 2 Overhead @60/40kg
TIME LEFT = REST
SCORE = SLOWEST ROUND
14.10 WOD:
WOD: 28 min AMRAP
– 40 m Sandbag Carry @68/45kg
– 20 Burpees Over The Sanbag
– 10 Pull Ups
REST 1 min between rounds.
15.10 WOD:
WOD: BUDDY WOD
Complete for time:
– 300 Air Squats
– 200 Sit Ups
– 100 Push Ups
– 5 miles Echo Bike
1 Works = 1 Rests.
Split reps and order as you wish.
16.10 WOD:
A) 4 Supersets:
– 14 Alternating Renegade Rows @Build Up
– 14 Alternating Z-Press @Build Up
B) WOD: Every 90 sec x 10:
– 12/9 cal Echo Bike Sprint
– 8 Box Jumps Over 30/24”
TIME LEFT = REST
SCORE = SLOWEST ROUND

STRENGTH-LOCATION-BACK HALL 6

10 October 2022
Exercise
Superset x 6:
4 Back squats @ 3-3-x-1 tempo
4 Strict presses @ 3-1-3-x tempo
15 October 2022
Exercise
Superset x 6:
4 Bench presses @ 3-3-x-1 tempo
4 Hang power cleans

WEIGHTLIFTING-LOCATION-BACK HALL 6

11-10-2022
Snatch Balance
Muscle Snatch 5×3
Snatch 5×2 @75%
13-10-2022
Muscle Clean 5×3
Clean+Jerk 5×2 @ 75%
Push Press 5×2