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 |
