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Programming Week 7-2023-Hall 6

  • feb 23, 2023
  • CrossFit U1

WODs-LOCATION-HALL 6

13.02 CrossFit
A) Back Squat 4 x 5 @ Build Up
Then 1 x max rep set @70% of the heaviest from part A.
B) WOD: 15 min AMRAP
– 15/11 cal Echo Bike
– 12 High Box Jumps Over @30/24”
– 9 Chest 2 Bar Pull Ups
14.02 CrossFit
A) 3 x 90-sec AMRAP Sandbag Over Double Box Flip @68/45 kg
(jump over double box as well)
B) WOD: 5 ROUNDS
– 30m SandBag Carry @68/45kg
– 10 Burpees Over the Sandbag Jump
15.02 CrossFit
A) Push Press 4 x 6 @ Build Up (touch and go)
Then 1 x max rep set of STRICT Press @50% of the heaviest from
part A.
B) WOD: FOR TIME
21-15-9-6
– Handstand Push Ups
– Sumo Deadlift High Pull @43/30kg
16.02 CrossFit
A) Power Snatch 3-3-2-2-1-1-1 @ Build Up
B) WOD: Every 90 sec x 10:
– 15/11 cal Echo Bike
– 2 Power Snatch @80% of part A.
17.02 CrossFit
WOD: HERO WOD ” MORRISON”
FOR TIME
50-40-30-20-10
– Wall Balls @9/6kg
– Box Jumps @24/20 kg
– KB Swings @24/16kg
18.02 CrossFit
HALL 6 The OPEN
WOD IN HALL 4
19.02 CrossFit
A) Bench Press 4 x 6 @ Build Up
After each set perform 15 elastic band rows.
B) WOD: 14 min AMRAP
– 1 Rope Climb
– 10m Walking Lunges @1×22.5/15kg
– 40 Double Unders

STRENGTH-LOCATION-BACK HALL 6

13.2 Week 1
A. Hip thrusters. 4×8 (1-2-3-0). After each set 30 sec of slow plank
up and downs. 3 minutes per set.
B. RDL with 2 dbs. 4×8. (3-2-1-0). After each set 8+8 Single
arm db Push Press. 4 minutes per set
C. Tabata alternating V-ups

WEIGHTLIFTING-LOCATION-BACK HALL 6

14-02
Mid Hang Clean+ Jerk 1+1
Back Squat+ Squat Jump 5×5
Behind the neck Split Jerk
16-02
Snatch 2 Reps
Front Squat 4×4+ Seated Box Jump
Behind the neck Push Press 5×5