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Programming Week 9-2023-Hall 6

  • feb 28, 2023
  • CrossFit U1

WODs-LOCATION-HALL 6

27.02 CrossFit
A) Push Press 4 x 4 @ Build Up (touch and go)
Then 1 x max rep set of STRICT Press @60% of the heaviest from
part A.
B) WOD: 4 min AMRAP x 3:
– 2 Rope Climbs
– 8 Strict Ring Dips
Rest 2 min between AMRAPs.
28.02 CrossFit
A) Power Clean and Jerk – build up to a heavy single for today.
CAP: 15
B) WOD: FOR TIME
– 50/35 cal Echo Bike
– 12 Power Clean and Jerks
– 30/22 cal Echo Bike
– 9 Power Clean and Jerks
– 20/15 cal Echo Bike
– 6 Power Clean and Jerks
RX:
Round 12: 80/55kg
Round 9: 90/60 kg
Round 6: 100/65kg
1.03 CrossFit
A) Back Squat 4 x 3 @ Build Up
Then 1 x max rep set @80% of the heaviest from part A.
B) WOD: Every 2:00 x 8:
– 5 Pull Ups
– 10 Push Ups
– 15 Air Squats
TIME LEFT = REST
SCORE = SLOWEST ROUND
2.03 CrossFit
A) ± 12 min Handstand Walk Practice
B) WOD: 5 ROUNDS
– 15 m HandStand Walk
– 15 Toes 2 Bar
– 5 Busters @2×22.5/15kg
3.03 CrossFit
WOD: 28 min AMRAP
– 40 m Fireman Sandbag Carry @68/45kg
– 30/22 cal Echo Bike
– 20 Burpees 🙂
4.03 CrossFit
HALL 6 OPEN
WOD IN HALL 4
5.03 CrossFit
A) ± 12 min Bar Muscle Ups Practice
B) WOD: 18 min EMOM
Min 1: 3-5 BMU
Min 2: 12 DB Renegade Rows @2×22.5/15kg
Min 3: 45 Double Unders

STRENGTH-LOCATION-BACK HALL 6

27.2 A. Deficit Clean Dead lift. 4×3. After every set 40 sec passive hang. 2.5 min per set
B. RDL 4X8. After each set 12 Push Ups (3-2-1-0). 3.5 min per set
C. 3 Super sets every 3 minutes of:
16 Power Jerks
12 Box Jumps
8 Burpee

WEIGHTLIFTING-LOCATION-BACK HALL 6

02-03
Clean+ Jerk 1+1
Front Squat 4×4+ Seated Box Jump
Behind the neck Split Jerk