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Programming Hall 6 week 50

  • dec 11, 2022
  • CrossFit U1

WODs-LOCATION-HALL 6

12.12 WOD:
A) Back Squat 5-5-3-3-1-1 @ Build Up
B) WOD: 3 ROUNDS
– 30/22 cal Echo Bike
– 14 Single Arm DB Cluster @22.5/15kg
– 4 Rope Climbs
MORNING CLASSES ONLY
IN THE EVENING MEGA XMAS WOD IN ALL HALLS
13.12 WOD:
A) Deadlift 5 x 3 @RPE9 (same weight across all sets)
CAP: 20
WOD: 14 min AMRAP
1 Round of Cindy
– 4 DB Snatches
1 Round of Cindy
– 6 DB Snatches
1 Round of Cindy
– 8 DB Snatches
Etc.
RX=22.5/15kg
1 Round of Cindy:
5 Pull Ups
10 Push Ups
15 Air Squats
14.12 WOD:
A) WOD: FOR TIME
Buy IN: 48/32 cal Echo Bike
Then
5 ROUNDS:
– 20 Toe 2 Bar
– 50 Double Unders
Then
Buy OUT: 48/32 cal Echo Bike
B) Finisher:
100 x Banded Triceps Extensions
15.12 WOD:
A) Bench Press 5 x 3 @RPE9 (same weight across all sets)
CAP: 18
WOD: 3 ROUNDS
– 28/20 cal Echo
– 30 Box Jumps @ 24/20”
– 30 Walballs @ 9/6 kg
16.12 WOD:
WOD: FOR TOTAL REPS
6 ROUNDS for max reps
– 1 min Row (cal)
– 1 min Echo Bike (cal)
– 1 min Sandbag/DBall Over The Shoulder Clean
– 1 min REST
Pick your weight so you can move smooth. ”Easy” day before tomorrow Murph.
17.12 WOD:
WOD: HERO WOD ”MURPH”
FOR TIME
1 mile Run
THEN:
– 100 Pull-Ups
– 200 Push-Ups
– 300 Air Squats
THEN:
1 mile Run
RX= All with a weight vest (20/14 lb)
18.12 WOD:
A) Turkish Get Up – 3-3-3-2-2-1-1-1 per side
Build up to a heavy single
CAP: 20
B) WOD: 15 min AMRAP
– 15/10 cal Echo Bike
– 12 V-Ups
– 8 Hang KB Snatches @24/16kg (per side)
C) Finisher:
50 DB Biceps Curls Unbroken

STRENGTH-LOCATION-BACK HALL 6

17 December
Exercise
Back squat
GHD sit ups
Hip Thrusters

WEIGHTLIFTING-LOCATION-BACK HALL 6

13-12
Power Clean+ Mid Hang Clean+ Low Hang Squat Clean 1+1+1
Front Squat+ Jerk 2+1
Deficit Clean Pulls 5×3
15-12
Snatch Pull+ Mid Hang Snatch 1+2
Snatch Balance+ OH Squat 1+2
Back Extension with Barbell 4×15