WODs-LOCATION-HALL 6
| 8.05 | CrossFit |
| A) Bench Press 5×5 @80%/RPE 8 (across) | |
| after each set perform 10-15 Reverse Flyes | |
| B) WOD: Every 3:30 x 5: | |
| – 15 Wall Balls @9/6kg | |
| – 15/11 cal Echo Bike | |
| – 12 Push Ups | |
| TIME LEFT = REST | |
| SCORE = SLOWEST ROUND | |
| 9.05 | CrossFit |
| A) 3 Position Power Snatch – Build Up | |
| – Floor / below the knee / above the knee. | |
| B) WOD: 6 ROUNDS | |
| – 200m Run | |
| – 2 Power Snatch @60/40 kg* | |
| – Each next round add 1 repetition of Power Snatch | |
| 10.05 | CrossFit |
| A) Deadlift 5×5 @80%/RPE 8 (across) | |
| after each set perform 20-30 sec side plank on each side | |
| B) WOD: 12 min AMRAP | |
| – 10 DB Deadlift | |
| – 8 DB Hang Power Cleans | |
| – 6 DB Front Squats | |
| RX=2×15/10kg | |
| 11.05 | CrossFit |
| KIPPING MOVEMENT PRACTICE | |
| A) 4 Supersets: | |
| – 8-10 Beat Swing with HALF Pull Up – maintain hollow position at the end of | |
| the movement. | |
| – 8-10 Kipping L-Ups | |
| – 20 sec Top Ring/Box Support – Hollow Position | |
| B) WOD: 16 min EMOM | |
| Min 1: 8 Pull Ups | |
| Min 2: 8 T2B | |
| Min 3: 15/11 cal Echo Bike | |
| 12.05 | CrossFit |
| WOD: HERO WOD (1/2) ”BERT” | |
| FOR TIME | |
| – 25 Burpees | |
| 400m Run | |
| – 50 Push-Ups | |
| 400m Run | |
| – 75 Walking Lunges | |
| 400m Run | |
| – 100 Air Squats | |
| 400m Run | |
| – 75 Walking Lunges | |
| 400m Run | |
| – 50 Push-Ups | |
| 400m Run | |
| – 25 Burpees | |
| 13.05 | CrossFit |
| WOD: TEAMS OF 3 | |
| 6 ROUNDS | |
| – 18 Strict Chest 2 Bar Pull Ups | |
| – 18 Sandbags TO the shoulder clean @68/45kg | |
| – 45 cal Echo Bike | |
| BUY OUT: | |
| 700m Sandbag Carry @68/45kg (carry any way you like) | |
| 1 WORKS – 2 REST – FOLLOW THE ORDER. | |
| HALL 6 – L2 in Hall 4 | |
| 14.05 | CrossFit |
| A) Turkish Get Up – Build Up: | |
| 2-2-2-1-1-1 per side | |
| B) WOD: 17 min AMRAP | |
| – 25 AbMat Sit Ups | |
| – 20 KB Snatches @20/12kg (switch hand after 10 reps) | |
| – 200m Run |
STRENGTH-LOCATION-BACK HALL 6
| 8.05 | Week 6 |
| A1. 3x 8+8 Half Kneeling DB single arm press. | |
| A2. 1RM Shoulder Press | |
| B1. 3×5 Bench Press | |
| B2. 3RM Bench Press |
We have a Mega WOD on Saturday the 13th May. Due to CrossFit Level 2 course, we will not be offering strength classes or open gym.
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 9.5.2023 | WORKOUT |
| 3 Rounds for Quality | |
| 5/5 Single Arm KB Deadlift | |
| 4/4 Single Arm KB Swing | |
| 3/3 Single KB OH Backward Lunge | |
| 3 Muscle Cleans BB | |
| Rest 2 min | |
| E2M for 5 Sets | |
| 2 Cleans and 1 Jerk | |
| RPE 7-7.5 | |
| E2M for 3 Sets | |
| 3 Front Squats + 1 Jerk | |
| RPE 6.5-7.5 | |
| E2M for 3 Sets | |
| 3 Front Squats | |
| RPE 8-8.5 | |
| E2M for 5 sets | |
| 3 Clean Deadlifts | |
| RPE 7-7.5 |
