fbpx

Programming Hall 6 week 49

  • dec 05, 2022
  • CrossFit U1

WODs-LOCATION-HALL 6

5.12 WOD:
RE-TEST A) Strict Shoulder Press
WEEK Build up to a heavy single
1 CAP: 15
B) WOD: KAREN – FOR TIME
– 150 Wallballs @ 9/6kg
CAP: 13 min
6.12 WOD:
RE-TEST A) Establish max broad jump and max vertical jump.
WEEK CAP: 18
1
B) WOD: 10 min AMRAP
Buy in:
3 ROUNDS:
– 100 Double Unders / 200 Single Unders
– 25 USA KB Swings @24/16 kg
REMAINING TIME MAX BURPEES OVER THE KB
SCORE = BURPEES
7.12 WOD:
RE-TEST WOD: FOR TIME
WEEK
1 LEVEL 1:
– 20 (banded) Pull-Ups
– 20 Snatches
– 30 Knee Raises
– 30 Clean and Jerks
LEVEL 2:
– 20 Chest 2 Bar Pull Ups
– 20 Snatches
– 30 L-Ups
– 30 Clean and Jerks
LEVEL 3:
– 20 Bar Muscle Ups
– 20 Snatches
– 30 T2B
– 30 Clean and Jerks
RX=53/35kg
Snatch and Clean+Jerk = any style allowed.
CAP: 13
8.12 WOD:
RE-TEST A) Establish 1RM FRONT SQUAT
WEEK CAP: 18
1
B) WOD: FOR TIME
– 50 Air Squats
– 30 Handstand Push Ups / Push Ups
– 10 Sandbag over the should clean @68/45 kg
CAP: 6
9.12 WOD:
RE-TEST WOD: 20 min AMRAP
WEEK – 21/15 cal Echo Bike
1 – 15 Box Jumps Over @24/20″
– 9 Devil Press @2×22.5/15kg
10.12 WOD:
RE-TEST A) Build up to 3RM Deadlift
WEEK CAP: 20
1
B) WOD: ”GRACE”
30 Power Cleans and Jerk @61/43 kg
CAP: 6
11.12 WOD:
RE-TEST A) 1 mile run ( 1.6km )
WEEK
1 REST 3 min
B) Establish 3 RM Thrusters
CAP: 7

STRENGTH-LOCATION-BACK HALL 6

5 December 2022
Exercise
Hang power clean
Bench press
End of cycle
10 December 2022
Exercise
Hanging Leg raises
Split squats
Back Squat

WEIGHTLIFTING-LOCATION-BACK HALL 6

6-12-2022
Snatch Balance + OH Squat 5×1+1
Power Snatch+ Mid Hang Squat Snatch 1+1
Back Squat 5×3
8-12-2022
Clean Pull+ Mid Hang Power Clean+ Squat Clean+ 1+1+1
Front Squat+ Jerk 2+1
Bend Over Row 4×15