fbpx

Programming Week 10-2023-Hall 4

  • mrt 05, 2023
  • CrossFit U1

ENDURANCE-Hall 4

6.03 Endurance
WOD: 34 min AMRAP
Teams of 3
– 7/5 cal Ski Erg Sprint
– 5 Devil Press @2×15/10kg
– 20m Shuttle Run
Rotate per full round.
8.03 Endurance
BUDDY WOD
AMRAP 32 min
– 30 Alt. Hang DB Power Clean and Jerk
– 30 OH DB Lunges (On Spot)
– 60 Cal Echo Bike
– 30 DB Goblet Squats
– 30 Alt. DB Snatch
Every 2 min, starting at 0 – 2 – 4 -6 -8 -10 and so on.
perform 5 synchronised Burpees
RX=15/10kg
Split work as you with, follow the order.

U1 LITE-Hall 4

7.03 CrossFit Lite
A) 4 Supersets:
– 12 DB Bench Press @ Build Up
– 16 DB Alt. Box Step Ups @Build Up
B) WOD: 5 ROUNDS
– 10 Burpees Box Jumps Over
– 20 Alt. DB Snatch @15/10kg
9.03 CrossFit Lite
A) 4 Supersets:
– 10-12 Wide Grip Banded Pull Ups
– after each set perform 10+10 DB/KB Bent Over Rows (on bench/box)
Build Up
B) WOD: 14 min AMRAP
– 5 Ring Rows
– 8 Hand Release Push Ups
– 12 Goblet Squats @20/12 kg
10.03 CrossFit Lite
WOD: 4 ROUNDS
– 50/35 cal Echo Bike
– 7 Wall Walks
– 14 Toe 2 Bar / L-Ups
11.03 CrossFit Lite
WOD: PARTNER WOD
HERO WOD ”DEVIL OF RAMADI v2″ LITE
PARTNER WOD
4 Rounds (with a Partner) for Time
– 8 Man Makers @ 2×15/10. kg / Plank Hold
– 20 Deadlifts @ 80/55 kg / Wall Sit
– 24 One-Arm Dumbbell Thrusters @ 1×15/10 kg / Scissor Kicks
Cash out:
– 500 Double – Unders ( 1000 Single Unders ) / Echo Bike

U1 FUNDAMENTALS-Back Hall 4

6-3-2023 Fundamental #7 Burpee & Double unders
8-3-2023 Fundamental #8 Thrusters

U1 Fit Mom-Back Hall 4

06-03-2023 & 10-03-2023

See, extra information per class, when signing in