PROGRAMMERING - UKE 36

Crossfit 46 følger "CompTrain Class" - Ben Bergeron

-MANDAG-

“Lace Up”

AMRAP 13:

60 Dumbbell Snatches (22,5/15)

50 Wallballs (20/14)

40/30 Calorie Row

30 Burpee Box Jumps (24/20)

 

-TIRSDAG-

“Criss Cross”

AMRAP 15:

30 Double Unders 

15 Power Cleans (52/36)

30 Double Unders 

15 Toes to Bar

 

-ONSDAG-

Thruster

Heavy Set of 3

“Flash Flood”

2 Rounds:

400 Meter Run

21 Thrusters (43/29)

 

-TORSDAG-

“Fight Back”

5 Rounds:

1 Minute Kettlebell Swings (24/16)

1 Minute Reverse Lunges

1 Minute Calorie Row/Bike

1 Minute Rest

 

Weightlifting:

A. Every :90 for 5 sets perform.. 

1 High Hang Power Snatch + 1 Snatch Balance + 1 Behind The Neck Snatch Grip Push Press

-Keep this light, just a warmup

B. Every 2:00 for 20:00 perform…

1-5: 2 Squat Snatch w/ 2 second pause 1 inch off ground

6-10: Squat Snatch

C. Perform 3 sets of…@ technique weight (nothing over 30/45kg)

Front Squat + Press + Thruster

D. Every 2:00 for 20:00 perform….

1-5: 1 Power Clean + 1 Hang Squat Clean + 2 Split Jerks

1-6: 1 Clean and Jerk

E1. Front Plank 3 x :40

E2. Chinese Plank 3 x :40

*Rest up to 1:00 b/w sets. 

 

Endureance:

(Redo 12.04-18)

In teams of 2: 

2 rounds of/35 min of

3 min work/30 sek pause, max reps of

A: Ski erg kcal

B: Assault bike kcal

C: Weighted Ab-mat situps 12/8 kb

D: Row kcal

E: 10m shuttle run

***Score is sum of all reps

 

-FREDAG-

“Go Fish”

For Time: 

1,000 Meter Row

Directly Into…

3 Rounds:

21 Deadlifts (61/43)

15 Lateral Barbell Burpees

9 Push Jerks (61/43)

 

-LØRDAG-

TEAM WOD

 

-SØNDAG-

Hviledag/Egentrening

© 2017 BY CROSSFIT 46 

Org: 914 589 134