ENDURANCE-Hall 4
23.01 | Endurance |
WOD: Every 10 min x 4: | |
– 1500/1200 m Row | |
– 16 Burpees Box Jumps | |
TIME LEFT = REST | |
SCORE = SLOWEST ROUND | |
25.01 | Endurance |
WOD: PARTNER WOD | |
A) 9 min AMRAP | |
– 20 cal Ski Erg | |
– 20 DB Snatches @15/10kg | |
MIN 1 REST | |
B) 9 min AMRAP | |
– 20 cal Bike Erg | |
– 20 Burpees | |
MIN 1 REST | |
C) 9 min AMRAP | |
– 20 cal Row | |
– 20 DB Thrusters @2×15/10kg |
U1 LITE-Hall 4
24.01 | CrossFit Lite |
A) Power Clean and Jerk – Barbell Cycling | |
Every 2:00 x 5: | |
– 6 Power Cleans and Jerks @Build Up | |
B) WOD: HERO WOD ”DT” Lite | |
5 ROUNDS | |
– 12 Deadlifts | |
– 9 Hang Power Cleans | |
– 6 Push Jerks | |
RX= 50/35kg | |
26.01 | CrossFit Lite |
A) Power Snatch – Barbell Cycling | |
Every 2:00 x 5: | |
– 6 Power Snatches @Build Up | |
B) WOD: 5 ROUNDS | |
– 35 Double Unders | |
– 13 Power Snatches @35/20kg | |
– 35 Double Unders | |
REST 1 min |
U1 FUNDAMENTALS-Back Hall 4
23-01-2023 | Fundamental #7 Burpee & Double unders |
25-01-2023 | Fundamental #8 Thrusters |
U1 Fit Mom-Back Hall 4
23-01-2023 & 25-01-2023
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