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Programming U1-Wods Week 2 2022

  • jan 05, 2022
  • CrossFit U1

10.01

18 min AMRAP:

– 20 Air Squats
– 15 Push Ups
– 10 Bent Over Rows @45/30kg

11.01

STRENGTH:

Shoulder Press 5 x 5 (Build Up)
After each set perform:
– 10 KB Goblet Squat @ (Build Up)

12.01

18 min EMOM:

Min 1: 12 Box Jumps
Min 2: 14 Alternating DB Box Step ups @1×22.5/15kg
Min 3: 16 Alternating DB Snatches @22.5/15kg

13.01

STRENGTH:

Deadlift 5 x 6 (Build Up)
After each set perform:
– 10 Double DB Hang Power Clean and Press @2×15/10kg

14.01

21 min AMRAP:

12 DB Burpees @2x 15/10kg
– 12 Renegade Rows @2x 15/10kg
– 12 DB Push Press @2x 15/10kg

15.01

BUDDY WOD

18 min AMRAP:

– ROW 1km ( together)
– 40 DB Thrusters @2×15/10kg (split)
– 20 Burpees (split)

16.01

ENDURANCE;

22 min AMRAP:

– 21 Push-ups
– 15 KB Russian Swings @20/16kg
– 9 V-Ups
– 15 KB USA Swings @20/16kg
– 21 Burpees