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Programming Week 14-2023-Hall 4

  • apr 01, 2023
  • CrossFit U1

ENDURANCE-Hall 4

3.04 Endurance
WOD: 4 ROUNDS
– 700m Run
– 20 Knee Raises / L -Ups
– 30/22 cal Echo Bike
– 20 Hand Release Push Ups
5.04 Endurance
FOR TIME
ROUND 1:
– 60/48 cal Echo Bike
– 1.1 km Run
– 150 DU
ROUND 2:
– 40/30 cal Echo Bike
– 700 m Run
– 100 DU
ROUND 3:
– 30/24 cal Echo Bike
– 400m Run
– 75 DU
ROUND 3:
– 20/14 cal Echo Bike
– 200 m Run
– 50 DU

U1 LITE-Hall 4

4.04 CrossFit Lite
A) WOD: 13 min AMRAP
– 15/11 cal Echo
– 12 Burpee Box Jumps Over @24/20”
REST 3 min
B) WOD: 13 mina AMRAP
– 15/11 cal Echo
– 12 Toe 2 Bar / L-Ups
6.04 CrossFit Lite
A) Clean and Jerk Complex – Build Up – Technique Focus:
Every 75 sec x 8:
1 x Squat Clean + 1 x Floating Squat Clean + 1 x Split Jerk
B) WOD: 5 ROUNDS
– 400m Run
– 5 Squat Cleans @50/35 kg
7.04 Goede vrijdag/Good Friday WE ARE CLOSED
8.04 CrossFit Lite
WOD: PARTNER WOD
28 min AMRAP
– 100 Double Unders
– 60 Russian KB Swings @20/12 kg
– 30 Single DB Devil Press @15/10 kg
– 10 Wall Walks

U1 FUNDAMENTALS-Back Hall 4

3-4-2023 Fundamental #3 Front Squat & Overhead squat
5-4-2023 Fundamental #4 Strict press/ Push press & Push jerk

U1 Fit Mom-Back Hall 4

03-04-2023 & Friday 07-03-2023 Good Friday WE ARE CLOSED

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