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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