WODs-LOCATION-HALL 6
| 28.11 | WOD: |
| A) Bench Press 4 x 5 @RPE8.5 (same weight across all sets) | |
| B) WOD: FOR TIME | |
| – 15 Devil Press | |
| – 50 Double Unders | |
| – 12 Devil Press | |
| – 75 Double Unders | |
| – 9 Devil Press | |
| – 100 Double Unders | |
| RX=2×22.5/15kg | |
| 29.11 | WOD: |
| HERO WOD: ”NATE” | |
| 20 min AMRAP | |
| – 2 Bar Muscle Ups | |
| – 4 HandStand Push Ups | |
| – 8 KB Swings @32/24kg | |
| 30.11 | WOD: |
| A) Deadlift 4 x 5 @RPE8.5 (same weight across all sets) | |
| B) WOD: FOR TIME | |
| 21-15-9 | |
| – Deadlift @ 90/55kg | |
| – Box Jumps @30/24” |
| 1.12 | WOD: |
| A) Snatch Complex – Build Up in weight. | |
| Every 90 sec x 8: | |
| – 1 Snatch Pull + 1 Hang Squat Snatch + 1 Overhead Squat. | |
| B) WOD: CrossFIt Open 13.1 | |
| 17 min AMRAP | |
| – 40 Burpees | |
| – 30 Snatches (34/20kg) | |
| – 30 Burpees | |
| – 30 Snatches (61/34 kg) | |
| – 20 Burpees | |
| – 30 Snatches (75/45kg) | |
| – 10 Burpees | |
| Max Snatches (95/54 kg) | |
| 2.12 | WOD: |
| WOD: FOR TIME | |
| – 500/400m Row | |
| – 50 Push Press @40/30kg | |
| – 500/400m Row | |
| – 50 Sumo Deadlift High Pull @40/30kg | |
| – 500/400m Row | |
| – 50 Wall Balls @9/6kg | |
| – 500/400m Row | |
| – 50 AbMat Sit Ups | |
| – 500/400m Row | |
| – 50 Pull Ups | |
| 3.12 | WOD: |
| MEGA WOD HALL 4 | |
| WOD: TEAMS of 3 | |
| FOR TIME | |
| – 150 Knee 2 Elbows | |
| – 150 Cal Echo Bike | |
| – 150 Push Ups | |
| – 150 DB Thrusters @2×15/10kg | |
| – 150 Russian Swings @24/16 kg | |
| – 150 Box Jumps | |
| 4.12 | WOD: |
| A) ± 12 min Bar Muscle Ups Practice | |
| B) WOD: 16 min AMRAP | |
| – 300/250m Row | |
| – 60 Double Unders | |
| – 4 Bar Muscle Ups |
STRENGTH-LOCATION-BACK HALL 6
| 28 November 2022 |
| Exercise |
| Deadlift |
| Strict press |
| 3 December 2022 “Sorry No Strength, we are hosting ‘The Nationals’ |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 29-11 |
| Power Clean+ Push Press 1+1 |
| Squat Clean+ Front Squat+ Jerk 1+2+1 |
| Bend Over row 4×15 |
| 01-12-2022 |
| Snatch Balance 5×2 |
| Power Snatch+ Mid Hang Squat Snatch 1+1 |
| Back Squat 5×5 |
