WODs-LOCATION-HALL 6
| 13.03 | CrossFit |
| A) 4 Supersets: | |
| – 8+8 Box Step DOWN @Build Up | |
| – 20+20m DB Overhead Walk @AHAP | |
| B) WOD: HERO WOD ”KALSU” | |
| FOR TIME | |
| – 100 Thrusters @61/43kg | |
| Every starting minute perform 5 burpees | |
| 14.03 | CrossFit |
| A) Snatch Complex – Build Up – Technique Focus: | |
| Every 75 sec x 8: | |
| – 1 x Snatch High Pull + 1 x Hang Squat Snatch + 2 x OHS | |
| B) WOD: 5 ROUNDS | |
| – 15/11 cal Echo Bike | |
| – 9 OHS @53/40kg | |
| – 9 Knee 2 Elbow | |
| 15.03 | CrossFit |
| A) 4 Supersets: | |
| – 8-10 Wide Grip Banded Pull Ups (heavier than last week) | |
| – after each set perform 10 Barbell Bent Over Rows @Build Up | |
| B) WOD: FOR TIME | |
| 10-9-8-7-6-5-4-3-2-1 | |
| Devil Press @2×22.5/15kg | |
| After each set perform 40m Shuttle Run | |
| 16.03 | CrossFit |
| A) Clean and Jerk Complex – Build Up – Technique Focus: | |
| Every 75 sec x 8: | |
| 1 x Clean Pull + 2 x Hang Squat Clean + 1 Push Jerk | |
| B) WOD: 14 min AMRAP | |
| – 8 Hang Squat Cleans | |
| – 10 Push Jerk | |
| – 50 Double Unders | |
| RX=61/43 kg | |
| 17.03 | CrossFit |
| WOD: HERO WOD ”MCGHEE” | |
| 30 min AMRAP | |
| – 5 Deadlifts @125/84 kg | |
| – 13 Push Ups | |
| – 9 Box Jumps 24/20” | |
| 18.03 | CrossFit |
| WOD: TEAM OF 3 | |
| 25 min AMRAP | |
| – 8 DB Renegade Rows 2×22.5/15kg | |
| – 15 m Walking Lunges | |
| – 7/5 cal Ski Erg Sprint | |
| Switch after completing full round. | |
| 1 buddy holds a sandbag/D/ball. Weight to choose on the team. | |
| 19.03 | CrossFit |
| ± 12 min HandStand Walk Practice | |
| WOD: 20 min EMOM (Q) | |
| Min 1: 10m HandStand Walk | |
| Min 2: 20-30 sec top Ring Support | |
| Min 3: 20 Air Squats | |
| Min 4: 20-30 HandStand Hold |
STRENGTH-LOCATION-BACK HALL 6
| Monday 13 Mar 23 | Week 5 |
| A. BB Dead Lift. 5×4. After each set immediately perform 20 DB hip thrusters on the floor (1-2-3-0). | |
| 3 min per set. | |
| B.) 4 sets: Half Kneeling DB single arm press. 10+10. After each set perform 16 squatted DB | |
| squatted bicep curls. 4 min per set. | |
| Week 5 | |
| Saturday 18 Mar 23 | A. BB Dead Lift. 5×4. After each set immediately perform 20 DB hip thrusters on the floor (1-2-3-0). |
| 3 min per set. | |
| B.) 4 sets: Half Kneeling DB single arm press. 10+10. After each set perform 16 squatted DB | |
| squatted bicep curls. 4 min per set. | |
| Week 5 FBB alternative: chose from week 2 or 3 |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 16.03.2023 |
| 2-stop Power Clean (below and above the knee) + Hang Clean |
| Hang Power Clean + Push Jerk |
| 1.5 Front Squat |
