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Programming Week 13-2023-Hall 4

  • mrt 25, 2023
  • CrossFit U1

ENDURANCE-Hall 4

27.03 Endurance
TEAMS of 3 – 32 min AMRAP
Rotate per full round:
– 8/6 cal Bike Erg Sprint – Dumper @10+Standing
– Burpees
– 6/5 cal Ski Erg Sprint
29.03 Endurance
WOD: FOR TIME
BUY IN:
1000/800m Row + 70 hops over the rower
THEN:
5 ROUNDS:
– 20 Russian KB Swings @20/12kg
– 20 Push Ups
– 50 Double Unders
BUY OUT:
1000/800m Row + 60 hops over the rower

U1 LITE-Hall 4

28.03 CrossFit Lite
A) Clean and Jerk Complex – Build Up – Technique Focus:
Every 75 sec x 8:
1 x Clean Pull + 1 x Low Hang Squat Clean + 1 x Split Jerk
B) WOD: Every 3 min x 5:
– 15/10 cal Row
– 7 Hang Power Clean and Jerk @40/30 kg
– 5 Burpees Over the Bar (lateral)
30.03 CrossFit Lite
A) Snatch Complex – Build Up – Technique Focus:
Every 75 sec x 8:
– 1 x Snatch Pull + 2 x Low Hang Squat Snatch
B) WOD: 5 ROUNDS
– 4 Power Snatch
– 8 Over Head Squats
– 12 Back Squats
RX=35/25kg
31.03 CrossFit Lite
WOD: 30 min AMRAP
– 400m Run
– 20 USA KB Swings @20/12 kg
– 15/10 cal Row
– 20 Box Step Over with KB @20/12 kg
1.04 CrossFit Lite
WOD: PARTNER WOD
FOR TIME
10-9-8-7-6-5-4-3-2-1
Devil Press @2×15/10 kg
20-18-16-14-12-10-8-6-4-2
Goblet Squat @20/12 kg
After each complete set of Devil Press and Goblet Squat run together
200m Burden Run – each carries 1 plate 10/5 kg.

U1 FUNDAMENTALS-Back Hall 4

27-3-2023 Fundamental #1 Air squats & Single unders
29-3-2023 Fundamental #2 Deadlift & Sit-up

U1 Fit Mom-Back Hall 4

27-03-2023 & 31-03-2023

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