WODs-LOCATION-HALL 6
| 2.01 | CrossFit |
| A) Hang Power Snatch – Barbell Cycling | |
| Every 2:30 x 4: | |
| – 10 Hang Power Snatches @Build Up | |
| B) WOD: 5 ROUNDS | |
| – 5 Hang Power Snatch @53/35kg | |
| – 8 Burpees double hop over the bar | |
| – 40 Double Unders | |
| 3.01 | CrossFit |
| A) 4 Supersets: | |
| – 10+10 Bulgarian Split Squats @ Build Up | |
| – 60 m Sandbag Bearhug Carry @ Same Weight | |
| B) WOD: 15 min AMR(reps)AP | |
| – 15 Wall Balls @9/6 kg | |
| – 20/15 cal Row | |
| 4.01 | CrossFit |
| A) Power Clean – Barbell Cycling | |
| Every 2:30 x 4: | |
| – 10 Power Cleans @Build Up | |
| B) WOD: CROSSFIT OPEN 21.2 | |
| FOR TIME | |
| – 10 DB Snatches | |
| 15 Burpee Box Jump Over 24/20″ | |
| – 20 Snatches | |
| 15 Burpee Box Jump Over 24/20″ | |
| – 30 DB Snatches | |
| 15 Burpee Box Jump Over 24/20″ | |
| – 40 DB Snatches | |
| 15 Burpee Box Jump Over 24/20″ | |
| – 50 DB Snatches | |
| 15 Burpee Box Jump Over 24/20″ | |
| RX=22.5/15kg | |
| 5.01 | CrossFit |
| A) 4 Supersets: | |
| – 10+10 Half Kneeling DB Shoulder Press @Build Up | |
| – 3 Wall Walk with 5 sec pause at the top position | |
| B) 15 min EMOM: | |
| Min 1: 10 Pull Ups | |
| Min 2: 10 HandStand Push Ups | |
| Min 3: 15 Russian KB Swings @24/16kg | |
| 6.01 | CrossFit |
| WOD: 3 ROUNDS | |
| – 1500/1200 m Row | |
| – 40 Single Arm DB Thrusters 1×22.5/15kg | |
| – 30 Toe 2 Bar | |
| 7.01 | CrossFit |
| Team of 3: | |
| 28 min AMRAP | |
| – 33 Ring Rows | |
| – 21 Push Press | |
| – 15 Squat Clean | |
| RX = 40/30kg | |
| 8.01 | CrossFit |
| A) ± 12 min Handstand Walk Practice | |
| B) WOD: Every 3 min x 5: | |
| – 10 m handstand Walk | |
| – 12/9 cal Row | |
| – 15 Hand Release Push Ups | |
| TIME LEFT = REST | |
| SCORE = SLOWEST ROUND |
STRENGTH-LOCATION-BACK HALL 6
| 2.1 | Week 1 |
| A1. Back Squat. 4×2 with a 2 second pause at the bottom. 2.5 min per set. Build up. | |
| A2. Back Squat. 4×3 at 80-85% of 1RM. 3 min per set. Same weights across all sets. | |
| B. 6 supersets every 3 minutes of: | |
| 10 Bench Press (Wide grip) at approx. 60-65% of 1RM | |
| 8 KB rows per side (Support body on a box) | |
| 12 Box Jumps | |
| 7.1 | |
| A1. Back Squat. 4×2 with a 2 second pause at the bottom. 2.5 min per set. Build up. | |
| A2. Back Squat. 4×3 at 80-85% of 1RM. 3 min per set. Same weights across all sets. | |
| B. 6 supersets every 3 minutes of: | |
| 10 Bench Press (Wide grip) at approx. 60-65% of 1RM | |
| 8 KB rows per side (Support body on a box) | |
| 12 Box Jumps | |
| Week 1 FBB alternative (On Saturday for the people who did Monday) | |
| 6 Supersets of 3 minutes of | |
| 6-8 Ring dips | |
| 14 DB push press (7 right then 7 left) RPE8 | |
|
16 DB Romanian Deadlift (Without touching the floor) 2 DB ideally same weight as the pp.
|
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 03-01 |
| Front Squat+ Jerk 1+1 |
| Squat Clean+ Jerk 1+1 |
| Bulgarian Split Squat 4×12 |
| 05-01-2023 |
| Snatch Balance 5×3 |
| Snatch Singles |
| Snatch Pulls 5×3 |
