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Programming Week 6-2023-Hall 6

  • feb 05, 2023
  • CrossFit U1

WODs-LOCATION-HALL 6 TEST WEEK

6.02 CrossFit
RE-TEST WEEK 2
WOD: FOR TIME
– 120 cal Row
– 100 Wall Balls @9/6kg
– 80 HandStand Push Ups
CAP: 20
Split reps and order any way you like to achieve the fastest time.
7.02 CrossFit
A) Weighted Pull Ups – find 1RM
CAP: 14
B) WOD: ”FRAN”
21- 15 – 9
– Thrusters @43/30kg
– Pull Ups
CAP: 8
8.02 CrossFit
A) 1 RM Bench Press
CAP: 18
B) WOD: OPEN 18.1
20 min AMRAP
– 8 T2B
– 10 DB Hang Clean and Jerk @22.5/15kg
– 14/12 cal Row
9.02 CrossFit
A) 1RM Back Squat
CAP: 20
B) WOD: FOR TIME
21- 15 – 9
– Hang Power Cleans @60/40kg
– Ring Dips
CAP: 9
10.02 CrossFit
WOD: 30 min AMRAP
– 80 Double Unders
– 60 USA KB Swings @24/16 kg
– 40 Knee 2 Elbows
– 20 Deadlifts @60/40kg
11.02 CrossFit
A) FOR TIME:
2 km Row
REST 5 min
B) 1RM Snatch (any style)
CAP: 9
12.02 CrossFit
A) WOD: ”OPEN 11.3”
5 min AMRAP
– 1 Squat Clean
– 1 Jerk
RX = 75/50kg
SC1 = 60/40kg
SC2 = 50/35kg
REST 5 min
A) WOD: ”OPEN 12.1”
7 min AMRAP
– Burpees to the target ( target = pull up bar )
END OF RE-TEST WEEK 2

STRENGTH-LOCATION-BACK HALL 6

6.2 Week 6
A. Back Squat. 1RM. Around 30 min.
B. 5 Supersets every 3 min of:
12 Bench Press (Aim for a heavier weight than week 1, so around 65%)
24 Alternating Bicep Curls
8 Burpee
11.2 A. Back Squat. 1RM. Around 30 min.
B. 5 Supersets every 3 min of:
12 Bench Press (Aim for a heavier weight than week 1, so around 65%)
24 Alternating Bicep Curls
8 Burpee
Week 6 FBB alternative (On Saturday for the people who did Monday)
B. 4 super sets. 3 minutes per set of:
8 Hip Thrusts is (1-2-3-0) & GHD Hip extension hold (30 seconds)

WEIGHTLIFTING-LOCATION-BACK HALL 6

7-2-2023
Snatch 3 reps
Front Squat 4×4+ Seated Box Jump
Behind the neck Push Press 5×5
9-2-2023
Mid Hang Clean+ Jerk 2+1
Back Squat+ Squat Jump 5×5
Behind the neck Split Jerk