WODs-LOCATION-HALL 6
20.03 | CrossFit |
A) Clean and Jerk Complex – Build Up – Technique Focus: | |
Every 75 sec x 8: | |
1 x Clean Pull + 2 x Low Hang Squat Clean + 1 Power Jerk | |
B) WOD: 16 min EMOM | |
Min 1: 8 Toe 2 Bar | |
Min 2: 2 Power Clean and Jerk @80/55 kg | |
21.03 | CrossFit |
WOD: 26 min AMRAP | |
– 50/40 cal Row | |
– 25 Box Jumps @24/20” | |
– 20 Wall Balls @9/6kg | |
22.03 | CrossFit |
A) Snatch Complex – Build Up – Technique Focus: | |
Every 75 sec x 8: | |
– 1 x Snatch High Pull + 1 x Snatch above the knee + 1 x Snatch below | |
the knee | |
B) WOD: GIRL WOD ” AMANDA” | |
FOR TIME | |
9 – 7 – 5 | |
– Ring Muscle Ups | |
– Squat Snatch @61/43 kg | |
23.03 | CrossFit |
A) 4 Supersets: | |
– 6-8 Wide Grip Banded Pull Ups (heavier than last week) | |
– after each set perform 10-12 Ring Rows (feet on the box) | |
B) WOD: FOR TIME | |
30-20-10 | |
– Sumo DL High Pull @43/30kg | |
– V-Ups | |
– Chest 2 Bar Pull Ups | |
24.03 | CrossFit |
WOD: | |
FROM 0:00 – 15:00 | |
– 2000/1600m Row | |
– 50 Burpee 2 Target (Pull Up Bar) | |
FROM 15:00-30:00 | |
– 1500/1200m Row | |
– 100 Wall Balls @9/6kg | |
25.03 | CrossFit |
WOD: BUDDY WOD | |
FOR TIME | |
– 700m Sandbag Carry (any style) @68/45kg | |
Switch whenever you like. | |
INTO | |
5 ROUNDS: | |
– 36 Russian KB Swings @24/16 kg | |
– 14 Hand Release Push Ups | |
– 8 Sandbag Clean Over the Shoulder @68/45 kg | |
Split reps exactly in half, and follow the order. | |
26.03 | CrossFit |
A) ± 15 min Mobility and Pistol Squat Practice | |
B) WOD: 14 min AMRAP | |
– 10 Alternating Pistol Squats | |
– 10 Push Press @53/35kg | |
– 35 Double Unders | |
STRENGTH-LOCATION-BACK HALL 6
Monday 20 Mar 23 | Week 6 |
A. 3RM Dead Lift. Take approx. 35 min. | |
B. 3 Super sets every 4 minutes of: | |
8+8 weighted box step downs & | |
8 BB Thrusters | |
Saturday 25 Mar 23 | Week 6 |
A. 3RM Dead Lift. Take approx. 35 min. | |
B. 3 Super sets every 4 minutes of: | |
8+8 weighted box step downs & | |
8 BB Thrusters | |
Week 6 FBB alternative: chose from week 3 or 4 |
WEIGHTLIFTING-LOCATION-BACK HALL 6
23.03.2023 |
Clean Deadlift + Hang Power Clean + Squat |
Clean Pull + Clean + 2 Push Jerks |
Barbell bends |