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Programming Hall 6 week 51

  • dec 17, 2022
  • CrossFit U1

WODs-LOCATION-HALL 6

19.12 WOD:
A) A) Bench Press 6 x 2 @RPE9.5 (same weight across all sets)
CAP: 18
B) WOD: FOR TIME
27-21-15-9
– Cal Row
– KB Russian Swings @40/32kg
20.12 WOD:
A) ± 12 min Bar Muscle Ups Practice
B) WOD: 15 min AMRAP
– 4 Bar Muscle Ups
– 4 Busters @2×22.5/15kg
– 75 Double Unders
21.12 WOD:
A) Deadlift 6 x 2 @RPE9.5 (same weight across all sets)
CAP: 20
B) WOD: FOR TIME
– 100 Burpees
– 50 Toe 2 Bar
– 25 Deadlifts @90/60kg
22.12 WOD:
A) Squat Clean 3-3-3-2-2-1-1-1 @ Build Up
B) WOD: GIRL WOD ”ELIZABETH”
21-15-9 Reps For Time
– Cleans 61/43 kg
– Ring Dips
23.12 WOD:
WOD: Every 6 min x 5:
– 400/300m Row
– 30 Weighted Box Step Ups (24/20”) @1×22.5/15kg
– 15 Burpees
TIME LEFT= REST
24.12 WOD:
WOD: TEAMS OF 3
BUY IN: 2022 m Row
Then, 15 ROUNDS OF:
– 21 DB Snatch @22.5/15kg
– 21 Box Jumps Over 24/20”
– 21 Sit Ups
BUY IN: 1.2 mile Echo Bike
1. Row and Bike split as you wish – 1 machine available per team.
2. 21 reps movements, split exactly in 7-7-7, so 1 person works at the time.
25.12 CLOSED FOR XMAS
26.12 CLOSED FOR XMAS

STRENGTH-LOCATION-BACK HALL 6

19 December
Exercise
Sumo Deadlift
Pull ups
Push ups

WEIGHTLIFTING-LOCATION-BACK HALL 6

20-12
Snatch Pull+ Mid Hang Snatch 1+2
Snatch Balance+ OH Squat 1+2
Deficit Snatch Pulls 5×3
22-12
Mid Hang Clean+ Jerk 1+1
Clean Pulls 5×3
Back Squat 4×3