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Programming Week 23-2023-Hall 4

  • jun 04, 2023
  • CrossFit U1

ENDURANCE-Hall 4

5.06 Endurance
Buddy WOD
FOR TIME
– 240 cal Echo Bike ( intervals of 10 cals)
– 3.2 km Run (intervals of 400m)
– 120 Wall Balls (intervals of 10 reps)
7.06 Endurance
WOD: Buddy WOD
FOR MAX cal/reps.
A) 12 min AMRAP
Buy IN: 120 cal Bike ERG
Remaining time: as many burpee box jumps over
REST 2 min
B) 12 min AMRAP
Buy IN: 100 cal Ski ERG
Remaining time: as many Double Unders
REST 2 min
C) 12 min AMRAP
Buy IN: 120 DB Snatch @15/10kg
Remaining time: as many meters Run
Burpees, double unders, and run – 1 work = 1 rest. Same for calories and reps in buy-ins.

U1 LITE-Hall 4

6.06 CrossFit Lite
A) Power Clean 3-3-2-2-1-1-1 (Build Up)
CAP: 15
B) WOD: 12 min EMOM
Min 1: 3 Power Clean @75% of A
Min 2: 2 Rope Climbs / 5 Pull Ups (banded)
8.06 CrossFit Lite
A) Power Snatch 3-3-2-2-1-1-1 (Build Up)
CAP: 15
WOD: 13 min AMRAP
– 50 Double Unders / 100 Single Unders
– 9 Burpees Over the Bar Jump
– 6 Hang Power Snatches @35/20 kg
9.06 CrossFit Lite
WOD: 3 ROUNDS
– 60/48 cal Echo Bike
– 800m Run
– 100m Farmers Carry @2×20/12 kg
10.06 CrossFit Lite
WOD: Buddy ”INCREDIBLE HULK XXL Lite”
25 min AMRAP:
– 5 Deadlifts
– 5 Hang Power Clean
– 5 Front Squat
– 5 Push Press
– 5 Back Squats
RX=40/28 kg
Swap with a buddy after completing all 5 reps on each movement. Follow the order.
Buddy 1 goes 5 deadlifts, then buddy 2 goes 5 deadlifts, etc.

Hyrox – Hall 4

Di.06.06.23 Hyrox training
Amrap: 38 Min
20m sled pull
25 wall balls – 6/4kgs
300m ski /Row Erg
20m Sandbag walking lunges – 20/10kgs
20m sled pull
60m farmers walks – 24/16kgs
300m ski /Row Erg
30m BBJs
20m sled pull
300m ski /Row Erg
Rest for 2 minutes and repeat
Do.08.06.23 Hyrox training
A) Barbell split squats 3 x 10 Reps
B) Conditioning Coach’s choice
Za.10.06.23 Hyrox training
A) Barbell upright rows 3 x 10 Reps
B) Conditioning Coach’s choice

U1 FUNDAMENTALS-Back Hall 4

5-6-2023 Fundamental #1 Air squats & Single unders
6-6-2023 Fundamental #2 Deadlift & Sit-up
7-6-2023 Fundamental #3 Front Squat & Overhead squat

U1 Fit Mom-Back Hall 4

05-06-2023 & 09-06-2023

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