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Programming Week 16-2023-Hall 6

  • apr 16, 2023
  • CrossFit U1

WODs-LOCATION-HALL 6

17.04 CrossFit
A) Back Squat 5-5-3-3-1-1 @Build Up
After each set perform 30m Sandbag bear hug carry
B) WOD: 4 ROUNDS
– 400m Run
– 25 Air Squats
– 12 DB Push Ups
18.04 CrossFit
WOD: FOR QUALITY (max 45 sec on each station)
30 min EMOM:
Min 1: 10 Ring Rows with Feel on Box
Min 2: 10 Burpees Over the KB Double Hop
Min 3: 15 Russian KB Swings @24/16 kg
Min 4: 100m Run
Min 5: REST
19.04 CrossFit
A) Pull Ups 5 x 3 (add weight is possible)
After each set perform 20-30 sec HandStand Hold
B) WOD: 13 min AMRAP
– 8 T2B
– 6 DB Push Press @2×22.5/15kg
– 40 Double Unders
20.04 CrossFit
WOD: HERO WOD ”MANION”
7 ROUNDS
– 400m Run
– 29 Back Squats @61/43 kg
21.04 CrossFit
WOD: 5 ROUNDS
– 500/400m Row
– 21 Burpees Over the Rower
– 200m Run
– 21 Sit Ups
22.04 CrossFit
WOD: PARTNER ROW
26 min AMRAP
– 50 cal Row
– 25 One Arm DB Devil Press @1×22.5/15kg
– 50 cal Row
– 25 HandStand Push Ups
23.04 CrossFit
A) ± 12 min Bar Muscle Ups Practice
B) WOD: 7 ROUNDS
– 3 Bar Muscle Ups
– 5 Deadlifts @120/75kg
– 7 Burpees over the bar jump

STRENGTH-LOCATION-BACK HALL 6

17.04 Week 4
A. Strict Press 5×2. RPE 9. 2,5 min per set
B. Inclined Bench Press 3×10. RPE 7 (3-0-3-0). After each set perform 10 DB RDL
3 min per set.
C. 3 super sets every 4 min of:
8+8 weighted BSS &
8 Front Squats 3-0-1-0
22.04 A1. Half kneeled Single Arm KB Press. 3X 8+8
A2. Strict Press 5×5. RPE 8
B. FBB Superset
3 Rounds of:
12 BB Sumo DL @ around BW
12 Hip bridges on the floor. 1 DB. (1-3-3-0)

WEIGHTLIFTING-LOCATION-BACK HALL 6

18.04 WORKOUT
E3M (every minute on the minute) for 3 Rounds
3 Muscle Snatch + 3 Tall Snatch + 3 Drop Snatch.
RPE 6
E3M (every minute on the minute) for 4 Rounds
1 Hang Power Snatch(2sec) + 2 Hang Snatch
RPE 6-7
E2M (every minute on the minute) for 4 Rounds
1 Hang Snatch
RPE 6.5-7
E2M (every minute on the minute) for 4 Rounds
3 Snatch Pulls @80%
3 Rounds for Quality
10/10 DBL KB Bulgarian split squats
20 Banded Clam Shells