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Programming Week 18-2023-Hall 6

  • apr 30, 2023
  • CrossFit U1

WODs-LOCATION-HALL 6

1.05 CrossFit
A) Bench Press 5×5 @75%/RPE 7.5 (across)
after each set perform 30 sec reverse Plank
B) WOD: FOR TIME
21-15-12-9-6
– Cal Row
– KB Thrusters @2×24/16kg
2.05 CrossFit
A) Every 2 min x 5:
– 200m Run
– 2 Rope Climbs
TIME LEFT = REST
B) WOD: 5 ROUNDS
– 60m Farmers Carry @ AHAP
– 75 Double Under
3.05 CrossFit
A) Deadlift 5×5 @75%/RPE 7.5 (across)
after each set perform 5+5 Single leg slow eccentric STEP DOWN
B) WOD: 12 EMOM
Min 1: 5 Hang Squat Clean @70/48 kg
Min 2: 10 Box Jumps @24/20”
C) Accessory work ( can be done after class ):
3 x 30 sec per side – KB Suitcase Hold @AHAP
4.05 CrossFit
KIPPING MOVEMENT PRACTICE
A) 4 Supersets:
– 12 Big swing core/hip and shoulder focus
– 12 Hollow Rocks
– 8 Hollow Push with 2-sec hold (hanging on the bar)
WOD: 15 min AMRAP
– 10 Burpees Pull Ups
– 15 USA KB Swings @24/16 kg
– 60 Double Unders
5.05 Closed Bevrijdingsdag
6.05 CrossFit
WOD: BUDDY WOD
BUY IN:
– 1.1 km Run (together – 700+400m)
THEN 30 ROUNDS:
– 1 Squat Clean
– 2 Push Jerks
– 3 Thrusters
RX: 60/40kg
Switch after completing full round.
The set must be done unbroken.
If you break the set, you start from the beginning.
7.05 CrossFit
A) ±12 min Bar Muscle Ups Practice
B) WOD: 18 min EMOM
Min 1: 3-5 Bar Muscle Ups
Min 2: 15 V-Ups
Min 3: 45 sec. max cal Bike ERG dumper 10 standing

STRENGTH-LOCATION-BACK HALL 6

1.05 A1. Floor Press with KBs. 3x 8+8+6. In between sets perform 12 slow goblet squats
A2. Strict Press 5×3 RPE 9
FBB Super set
3 rounds of:
10 Bench Press RPE 8
10+10 Weighted BSS

WEIGHTLIFTING-LOCATION-BACK HALL 6

2.5.2023 WORKOUT
E3M for 4 Sets
1 Hang Clean Pull + 1 Hang Power Clean +
1 Push Jerk
RPE 5.5 -7
E3M for 3 Sets
1 Hang Clean Pull + 1 Hang Power Clean +
1 Split Jerk
RPE 6-7
E2M for 3 Sets
1 Hang Clean + 1 Split Jerk
RPE 7-8
E2M for 4 Sets
3 Clean Pulls @80%
3 Rounds for Quality
10 Goblet Squats
10 Banded Glute Bridge ups
10 DB Hammer Curls