ENDURANCE-Hall 4 TEST WEEK
| 6.02 | Endurance |
| RE-TEST WEEK 2 | |
| FOR TIME: | |
| – 50/35 cal Echo Bike | |
| – 50 Burpees | |
| – 50/35 cal Echo Bike | |
| – 50 Air Squats | |
| – 2 min REST – | |
| – 50/35 cal Echo Bike | |
| – 40 Hand Release Push-Ups | |
| – 50/35 cal Echo Bike | |
| – 40 USA KB Swings @16/12 kg | |
| – 2 min REST – | |
| – 50/35 cal Echo Bike | |
| – 30 Push Ups | |
| – 50/35 cal Echo Bike | |
| – 30 Sit Ups | |
| CAP: 45 | |
| 8.02 | Endurance |
| WOD: 35 min Running clock: | |
| BUY IN: 60/42 cal Echo Bike | |
| Then remaining time AMRAP: | |
| – 100 Double Unders | |
| – 50 Wall Balls @6/4kg | |
| – 40 Alt. DB Snatches @15/10kg | |
| Every break/stop on Wall Balls/DB Snatches = 3 burpee penalty on spot. | |
| END OF RE-TEST WEEK 2 |
U1 LITE-Hall 4
| 7.02 | CrossFit Lite |
| RE-TEST WEEK 2 | |
| A) Weighted Pull Ups – find 1RM | |
| CAP: 14 | |
| B) WOD: ”FRAN LITE” | |
| 21- 15 – 9 | |
| – Thrusters @30/20kg | |
| – Pull Ups (elastic) | |
| CAP: 8 | |
| 9.02 | CrossFit Lite |
| A) 1RM Back Squat | |
| CAP: 20 | |
| B) WOD: FOR TIME | |
| 21- 15 – 9 | |
| – Hang Power Cleans @40/25kg | |
| – Ring Dips (elastic) | |
| CAP: 11 | |
| 10.02 | CrossFit Lite |
| WOD: 30 min AMRAP | |
| – 80 Double Unders | |
| – 60 USA KB Swings @20/12 kg | |
| – 40 Knee 2 Elbows | |
| – 20 Deadlifts @50/35kg | |
| 11.02 | CrossFit Lite |
| WOD: FOR TIME | |
| – 120 cal Echo Bike | |
| – 100 Wall Balls @6/4kg | |
| – 80 Hand Release Push Ups | |
| CAP: 25 | |
| Split reps and order any way you like to achieve the fastest time. | |
| END OF RE-TEST WEEK 2 |
U1 FUNDAMENTALS-Back Hall 4
| 6-2-2023 | Fundamental #11 Kettlebell swing * Russian & American |
| 8-2-2023 | Fundamental #12 Turkish Get Up & Kettlebell Snatch |
U1 Fit Mom-Back Hall 4
6-02-2023 & 10-02-2023
See, extra information per class, when signing in
