WODs-LOCATION-HALL 6
| 6.03 | CrossFit |
| A) Snatch Complex – Build Up – Technique Focus: | |
| Every 75 sec x 8: | |
| – 1 x Snatch High Pull + 1 x Hang Power Snatch + 2 x OHS | |
| B) WOD: Every 2 min x 8: | |
| – 20/15 Cal Row | |
| – 3 Squat Snatch @ 70/50kg | |
| 7.03 | CrossFit |
| A) 4 Supersets: | |
| – 10 DB Bench Press @ Build Up | |
| – 16 DB Alt. Box Step Ups @Build Up | |
| B) WOD: 5 ROUNDS | |
| – 10 Burpees Box Jumps Over @24/20” | |
| – 20 Alt. DB Snatch @22.5/15kg | |
| 8.03 | CrossFit |
| A) Clean and Jerk Complex – Build Up – Technique Focus: | |
| Every 75 sec x 8: | |
| 1 x Clean Pull + 1 x Hang Power Clean + 2 x Front Squat + 1 Push Jerk | |
| B) WOD: FOR TIME | |
| 15-12-9 | |
| Power Clean and Jerk @80/55 kg | |
| 50-100-150 | |
| Double Unders | |
| 9.03 | CrossFit |
| A) 4 Supersets: | |
| – 10-12 Wide Grip Banded Pull Ups | |
| – after each set perform 10+10 DB/KB Bent Over Rows (on bench/box) | |
| Build Up | |
| B) WOD: 14 min AMRAP | |
| – 2 Rope Climbs | |
| – 8 Hand Release Push Ups | |
| – 12 Goblet Squats @28/20kg | |
| 10.03 | CrossFit |
| WOD: 4 ROUNDS | |
| – 1000/800m Row | |
| – 7 Wall Walks | |
| – 14 Toe 2 Bar | |
| 11.03 | CrossFit |
| WOD: PARTNER WOD | |
| HERO WOD ”DEVIL OF RAMADI v2″ | |
| PARTNER WOD | |
| 4 Rounds (with a Partner) for Time | |
| – 8 Man Makers @ 2×22.5/15kg / Plank Hold | |
| – 20 Deadlifts @ 125/90kg / Wall Sit | |
| – 24 One-Arm Dumbbell Thrusters @ 1×22.5/15kg / Scissor Kicks | |
| Cash out: | |
| – 500 Double-Unders ( 1000 Single Unders ) / Row | |
| 12.03 | CrossFit |
| A) Turkish Get Up – 3-3-2-2-1-1 per side @ Build Up | |
| After each set perform 10 Hollow Rocks | |
| B) WOD: 12 min EMOM | |
| Min 1: 8-10 Handstand Push Ups | |
| Min 2: 12 USA KB Swings @24/16 kg |
STRENGTH-LOCATION-BACK HALL 6
| 6.3 | Week 4 |
| A. BB Dead lift with fat grip. 5×6. After every set immediately perform 12 Banded Russian KB | |
| swings. 3 minutes per set. | |
| Double KB Front Squats (5-5-1-0). 5×6. After each set immediately perform 6+6 KB Single | |
| arm OH reversed lunges. 3 minutes per set. | |
| C. Finisher: 3×20 HRPU (hand release push-ups) | |
| 11.3 | Week 4 |
| A. BB Dead lift with fat grip. 5×6. After every set immediately perform 12 Banded Russian KB | |
| swings. 3 minutes per set. | |
| Double KB Front Squats (5-5-1-0). 5×6. After each set immediately perform 6+6 KB Single | |
| arm OH reversed lunges. 3 minutes per set. | |
| C. Finisher: 3×20 HRPU (hand release push-ups) | |
| Week 4 FBB alternative (On Saturday for the people who did Monday) | |
| B. narrow grip Bech Press. 5×10. After each set immediately perform 8+8 behind the neck tricep | |
| extensions. 3 minutes per set. | |
| C. Finisher: 3×12 banded c2b pull ups |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 09.03.2023 |
| Snatch Pull + Hang Power Snatch 3sec pause + Low Hang Snatch |
| Snatch Pull + Hang Power Snatch + Squat |
| Overhead Squat |
