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Programming Week 10-2023-Hall 6

  • mrt 05, 2023
  • CrossFit U1

WODs-LOCATION-HALL 6

6.03 CrossFit
A) Snatch Complex – Build Up – Technique Focus:
Every 75 sec x 8:
– 1 x Snatch High Pull + 1 x Hang Power Snatch + 2 x OHS
B) WOD: Every 2 min x 8:
– 20/15 Cal Row
– 3 Squat Snatch @ 70/50kg
7.03 CrossFit
A) 4 Supersets:
– 10 DB Bench Press @ Build Up
– 16 DB Alt. Box Step Ups @Build Up
B) WOD: 5 ROUNDS
– 10 Burpees Box Jumps Over @24/20”
– 20 Alt. DB Snatch @22.5/15kg
8.03 CrossFit
A) Clean and Jerk Complex – Build Up – Technique Focus:
Every 75 sec x 8:
1 x Clean Pull + 1 x Hang Power Clean + 2 x Front Squat + 1 Push Jerk
B) WOD: FOR TIME
15-12-9
Power Clean and Jerk @80/55 kg
50-100-150
Double Unders
9.03 CrossFit
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
– 2 Rope Climbs
– 8 Hand Release Push Ups
– 12 Goblet Squats @28/20kg
10.03 CrossFit
WOD: 4 ROUNDS
– 1000/800m Row
– 7 Wall Walks
– 14 Toe 2 Bar
11.03 CrossFit
WOD: PARTNER WOD
HERO WOD ”DEVIL OF RAMADI v2″
PARTNER WOD
4 Rounds (with a Partner) for Time
– 8 Man Makers @ 2×22.5/15kg / Plank Hold
– 20 Deadlifts @ 125/90kg / Wall Sit
– 24 One-Arm Dumbbell Thrusters @ 1×22.5/15kg / Scissor Kicks
Cash out:
– 500 Double-Unders ( 1000 Single Unders ) / Row
12.03 CrossFit
A) Turkish Get Up – 3-3-2-2-1-1 per side @ Build Up
After each set perform 10 Hollow Rocks
B) WOD: 12 min EMOM
Min 1: 8-10 Handstand Push Ups
Min 2: 12 USA KB Swings @24/16 kg

STRENGTH-LOCATION-BACK HALL 6

6.3 Week 4
A. BB Dead lift with fat grip. 5×6. After every set immediately perform 12 Banded Russian KB
swings. 3 minutes per set.
Double KB Front Squats (5-5-1-0). 5×6. After each set immediately perform 6+6 KB Single
arm OH reversed lunges. 3 minutes per set.
C. Finisher: 3×20 HRPU (hand release push-ups)
11.3 Week 4
A. BB Dead lift with fat grip. 5×6. After every set immediately perform 12 Banded Russian KB
swings. 3 minutes per set.
Double KB Front Squats (5-5-1-0). 5×6. After each set immediately perform 6+6 KB Single
arm OH reversed lunges. 3 minutes per set.
C. Finisher: 3×20 HRPU (hand release push-ups)
Week 4 FBB alternative (On Saturday for the people who did Monday)
B. narrow grip Bech Press. 5×10. After each set immediately perform 8+8 behind the neck tricep
extensions. 3 minutes per set.
C. Finisher: 3×12 banded c2b pull ups

WEIGHTLIFTING-LOCATION-BACK HALL 6

09.03.2023
Snatch Pull + Hang Power Snatch 3sec pause + Low Hang Snatch
Snatch Pull + Hang Power Snatch + Squat
Overhead Squat