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Programming Week 8-2023-Hall 6

  • feb 23, 2023
  • CrossFit U1

WODs-LOCATION-HALL 6

20.02 CrossFit
A) Deadlift 5 x 3 @ Build Up
After each set perform 3 Wall Walks
B) WOD: ”OPEN 18.4”
FOR TIME
21-15-9
Deadlift @102/70kg
Handstand Push Ups
Then
21-15-9
Deadlift @143/93 kg
15 m Handstand Walk after each set
CAP: 9
21.02 CrossFit
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 @2×22.5/15kg
– 14 Toe 2 Bar
22.02 CrossFit
WOD: 27 min AMRAP
– 1000/800m Row
– 90m Shuttle Run
– 30 Burpees
23.02 CrossFit
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
WOD: 4 ROUNDS
– 20 Hang Squat Cleans @43/30kg
– 30 Pull Ups
– 40 AbMat Sit Ups
25.02 CrossFit
HALL 6 ‘The Open’
WOD IN HALL 4
26.02 CrossFit
WOD: 24 min EMOM
Min 1: 15/10 cal Row
Min 2: 12 Goblet Squats @20/12kg
Min 3: 5 Sandbag Over The Shoulder Clean @68/45kg
Min 4: 12/9 cal Ski Erg

STRENGTH-LOCATION-BACK HALL 6

20.2 Week 2
A. Dead Lift 4×10. Aim for 55-60% of 1RM. 4 min per set
B. 5 Super sets every 3 minutes of:
8+8 DB or KB rows
16 curtsy drop lunges. Goblet hold. 8+8

WEIGHTLIFTING-LOCATION-BACK HALL 6

21-02
Clean+ Jerk 1+1
Front Squat 4×4+ Seated Box Jump
Behind the neck Split Jerk
23-02
Snatch 2 reps
Back Squat+ Squat Jump 5×5
Behind the neck Push Press 5×5