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Programming Week 8-2023-Hall 4

  • feb 23, 2023
  • CrossFit U1

ENDURANCE-Hall 4

20.02 Endurance
WOD: 36 min EMOM
Min 1: 15/11 cal Echo Bike
Min 2: 12 Burpees
Min 3: 15/11 cal Ski Erg
Min 4: 40 Double Unders
Min 5: 15/11 cal Bike Erg
Min 6: REST
22.02 Endurance
WOD: PARTNER WOD
A) 12 min AMRAP – Max cal Ski Erg
before you start your round – perform 10 DB Push Press @2×15/10kg
Split working time on Ski Erg as you wish.
REST 2 min
B) 12 min AMRAP – Max cal Bike Erg
before you start your round – perform 7 Burpees
Split working time on Bike Erg as you wish.
REST 2 min
C) 12 min AMRAP – Max cal Echo Bike
before you start your round – perform 25 DU
Split working time on Echo Bike as you wish.

U1 LITE-Hall 4

21.02 CrossFit Lite
A) Back Squat 4 x 4 @ Build Up
Then 1 x max rep set @75% of the heaviest from part A.
B) WOD: 12 min AMRAP
– 7 DB Thrusters @2×15/10 kg
– 14 Toe 2 Bar / L-Ups
23.02 CrossFit Lite
A) Push Press 4 x 5 @ Build Up (touch and go)
Then 1 x max rep set of STRICT Press @55% of the heaviest from
part A.
B) WOD: OPEN 21.1
FOR TIME
1-3-6-9-15-21
Wall Walks
10-30-60-90-150-210
Double Unders
CAP: 15
24.02 CrossFit Lite
WOD: 4 ROUNDS
– 20 Hang Squat Cleans @35/20 kg
– 30 Pull Ups ( Elastic )
– 40 AbMat Sit Ups
25.02 CrossFit Lite
WOD: PARTNER WOD
24 min AMRAP
– 50 cal Echo Bike
– 40 Alt. DB Snatches @1×15/10kg
– 30 Wall Balls @6/4kg

U1 FUNDAMENTALS-Back Hall 4

20-2-2023 Fundamental #3 Front Squat & Overhead squat
22-2-2023 Fundamental #4 Strict press/ Push press & Push jerk

U1 Fit Mom-Back Hall 4

20-02-2023 & 24-02-2023

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