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Programming Outside WOD Week 17

  • apr 25, 2021
  • CrossFit U1

26.04

Good Weather

WOD: 5 ROUNDS
– 400m Run
– 12 Hang Power Cleans
– 14 Air Squats
– 16 Shoulder 2 OverHead
RX=53/35kg
CAP: 28

Bad Weather

WOD: 5 ROUNDS
– 400m Run
– 12 DB Hang Power Cleans
– 14 Air Squats
– 16 DB Shoulder 2 OverHead
RX=2×22.5/15kg
CAP:28

27.04

Good Weather

A) Quality work – 3 Position clean – mid thigh, knee, floor:
5-7 x 1+1+1 (build up)
CAP: 15

B) FOR TIME: 21-15-9
– Front Squats @43/30kg
– Jumping Lunges
– 200m Run after each set ( also after set of 9)
Good luck with run on cooked spaghetti legs guys:)
CAP:12

Bad Weather

A) Quality work – 3 supersets:
– 20 Tuck Ups
– 10-20 sec Hollow Hold
– 20 V-Ups
– 30 sec Plank Hold
CAP:12

B) FOR TIME: 21-15-9
– DB Front Squats @2×22.5/15kg
– Jumping Lunges
– 400m Run after each set ( also after set of 9)
Good luck with run on cooked spaghetti legs guys:)
CAP:15

28.04

Good Weather

A) 3 Supersets:
– 10+10 Half Kneeling DB Press
– 12+12 Side Plank Plate Rotate and Reach
– 16 Double DB Renegade Rows

B) WOD: 15 min AMRAP
– 50 Double Unders
– 14 DB Hang Power Clean and Jerk @22.5/15kg
– 10 Hand Release Push Ups

Bad Weather

A) 3 Supersets:
– 10+10 Half Kneeling DB Press
– 12+12 Side Plank Plate Rotate and Reach
– 16 Double DB Renegade Rows

B) WOD: 15 min AMRAP
– 50 Double Unders
– 14 DB Hang Power Clean and Jerk @22.5/15kg
– 10 Hand Release Push Ups

29.04

Good Weather

A) 5×5 Deadlift (Build Up)

B) WOD: 10 ROUNDS:
– 3 Power Cleans @61/43 kg
– 6 Push Ups
– 9 Air Squats

Bad Weather

A) 5×10 DB Deadlift (Same across)
After each set perform 30 sec plank hold

B) WOD: 10 ROUNDS:
– 8 Russian KB Swings @24/16
– 6 Push Ups
– 9 Air Squats

30.04

Good Weather

WOD: FOR TIME
60/42 cal Row
100 Alternating Lunges
80 Burpees
60/42 cal Row
100 Air Squats
80 Push Ups
60/42 cal Row
100 Box Jumps
80 KB Swings USA 24/16kg

Bad Weather

WOD: FOR TIME
60/42 cal Row
100 Alternating Lunges
80 Burpees
60/42 cal Row
100 Air Squats
80 Push Ups
60/42 cal Row
100 KB Deadlifts @ 24/16
80 KB Swings USA 24/16kg

01.05

Good Weather

A) Build Up to a heavy complex:
1 Power Clean+1 Hang Clean+1 Front Squat+1 Push Jerk
CAP:15

B) WOD: 5 ROUNDS:
In 2 min Window:
– 5 Power Clean and Jerk @70-80% of A (must be Touch and go)
– Max Double Unders in remaining time
REST 1 min.

Bad Weather

A) 3 Sets:
400m Sandbag/Dball Carry
200m SandBag/Dball Carry ( heavier)

B) WOD: 5 ROUNDS:
In 2 min Window:
– 5 Dball Over Shoulder Clean AHAP
– Max Double Unders in remaining time
REST 1 min.

02.05

Good Weather

WOD:
A) 3 x 3 min AMRAP
– 15 Double KB Push Press @2×16/12kg
– 10 Push Ups
REST 1 min between AMRAPs

REST 1 min

B) 3 x 3 min AMRAP
– 15 Double KB Russian Swings @2×16/12kg
– 10 Burpees
REST 1 min between AMRAPs

REST 1 min

C) 3 x 3 min AMRAP
– 15 Double KB Front Squats @2×16/12kg
– 100 m Run
REST 1 min between AMRAPs

Bad Weather

WOD:
A) 3 x 3 min AMRAP
– 15 Double KB Push Press @2×16/12kg
– 10 Push Ups
REST 1 min between AMRAPs

REST 1 min

B) 3 x 3 min AMRAP
– 15 Double KB Russian Swings @2×16/12kg
– 10 Burpees
REST 1 min between AMRAPs

REST 1 min

C) 3 x 3 min AMRAP
– 15 Double KB Front Squats @2×16/12kg
– 100 m Run
REST 1 min between AMRAPs