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Programming Week 12-2023-Hall 6

  • mrt 19, 2023
  • CrossFit U1

WODs-LOCATION-HALL 6

20.03 CrossFit
A) Clean and Jerk Complex – Build Up – Technique Focus:
Every 75 sec x 8:
1 x Clean Pull + 2 x Low Hang Squat Clean + 1 Power Jerk
B) WOD: 16 min EMOM
Min 1: 8 Toe 2 Bar
Min 2: 2 Power Clean and Jerk @80/55 kg
21.03 CrossFit
WOD: 26 min AMRAP
– 50/40 cal Row
– 25 Box Jumps @24/20”
– 20 Wall Balls @9/6kg
22.03 CrossFit
A) Snatch Complex – Build Up – Technique Focus:
Every 75 sec x 8:
– 1 x Snatch High Pull + 1 x Snatch above the knee + 1 x Snatch below
the knee
B) WOD: GIRL WOD ” AMANDA”
FOR TIME
9 – 7 – 5
– Ring Muscle Ups
– Squat Snatch @61/43 kg
23.03 CrossFit
A) 4 Supersets:
– 6-8 Wide Grip Banded Pull Ups (heavier than last week)
– after each set perform 10-12 Ring Rows (feet on the box)
B) WOD: FOR TIME
30-20-10
– Sumo DL High Pull @43/30kg
– V-Ups
– Chest 2 Bar Pull Ups
24.03 CrossFit
WOD:
FROM 0:00 – 15:00
– 2000/1600m Row
– 50 Burpee 2 Target (Pull Up Bar)
FROM 15:00-30:00
– 1500/1200m Row
– 100 Wall Balls @9/6kg
25.03 CrossFit
WOD: BUDDY WOD
FOR TIME
– 700m Sandbag Carry (any style) @68/45kg
Switch whenever you like.
INTO
5 ROUNDS:
– 36 Russian KB Swings @24/16 kg
– 14 Hand Release Push Ups
– 8 Sandbag Clean Over the Shoulder @68/45 kg
Split reps exactly in half, and follow the order.
26.03 CrossFit
A) ± 15 min Mobility and Pistol Squat Practice
B) WOD: 14 min AMRAP
– 10 Alternating Pistol Squats
– 10 Push Press @53/35kg
– 35 Double Unders

STRENGTH-LOCATION-BACK HALL 6

Monday 20 Mar 23 Week 6
A. 3RM Dead Lift. Take approx. 35 min.
B. 3 Super sets every 4 minutes of:
8+8 weighted box step downs &
8 BB Thrusters
Saturday 25 Mar 23 Week 6
A. 3RM Dead Lift. Take approx. 35 min.
B. 3 Super sets every 4 minutes of:
8+8 weighted box step downs &
8 BB Thrusters
Week 6 FBB alternative: chose from week 3 or 4

WEIGHTLIFTING-LOCATION-BACK HALL 6

23.03.2023
Clean Deadlift + Hang Power Clean + Squat
Clean Pull + Clean + 2 Push Jerks
Barbell bends