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Programming Week 12-2023-Hall 4

  • mrt 19, 2023
  • CrossFit U1

ENDURANCE-Hall 4

20.03 Endurance
WOD: PARTNER WOD
FROM 0:00 – 18:00
‘ I go – You go”
20 ROUNDS
– 8 Wall Balls @ 6/4kg
– 8 Alt. DB Snatches @15/10kg
FROM 19:00 – 37:00
‘Split as you wish”
– 100 Burpee Box Jumps over
– 100 cal Echo Bike
22.03 Endurance
PARTNER WOD
A) 10 min AMRAP (cal)
SKI ERG
– every 2 min (start at min 0-2-4-6-8) perform 20 Double KB Push Press @2×16/12kg
REST 2 min
A) 10 min AMRAP (cal)
BIKE ERG
– every 2 min (start at min 0-2-4-6-8) perform 20 Double KB Russian Swings @2×16/12kg
REST 2 min
A) 10 min AMRAP (cal)
ECHO BIKE
– every 2 min (start at min 0-2-4-6-8) perform 20 Double KB Deadlifts @2×16/12kg

U1 LITE-Hall 4

21.03 CrossFit Lite
WOD: 26 min AMRAP
– 40/30 cal Echo
– 25 Box Jumps
– 20 Wall Balls @6/4kg
23.03 CrossFit Lite
A) 4 Supersets:
– 8-10 Wide Grip Banded Pull Ups (heavier than last time)
– after each set perform 10-12 Ring Rows (optional feet on the box)
B) WOD: FOR TIME
30-20-10
– Sumo DL High Pull @35/25kg
– V-Ups
– Pull Ups ( Elastic )
24.03 CrossFit Lite
WOD:
FROM 0:00 – 15:00
– 110/85 cal Echo Bike
– 50 Burpee 2 Target (Pull Up Bar)
FROM 15:00-30:00
– 80/65 cal Echo Bike
– 100 Wall Balls @6/4kg
25.03 CrossFit Lite
WOD: BUDDY WOD
FOR TIME
– 700m Farmers Carry @2×15/10kg
Switch whenever you like.
INTO
5 ROUNDS:
– 36 Russian KB Swings @20/12kg
– 14 Hand Release Push Ups
– 8 Devil Press @2×15/10kg
Split reps exactly in half, and follow the order.

U1 FUNDAMENTALS-Back Hall 4

20-3-2023 Fundamental #11 Kettlebell swing * Russian & American
22-3-2023 Fundamental #12 Turkish Get Up & Kettlebell Snatch

U1 Fit Mom-Back Hall 4

20-03-2023 & 24-03-2023

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