WODs-LOCATION-HALL 6
| 31.05 | CrossFit |
| KIPPING MOVEMENT PRACTICE | |
| A) ± 20 min of Butterfly / Muscle Ups Practice | |
| Pick the movement that is still challenging for you, and with coach try to | |
| spend some time and make quality practice. | |
| This supposed to be a lighter day of training (quality) after 5 RM of Bench | |
| yesterday and tomorrow 5Rm for the deadlift. | |
| B) WOD: 5 ROUNDS | |
| – 15 Russian KB Swings @24/16kg | |
| – 10 KB Push Press @24/16kg ( switch hand after 5 reps) | |
| – 3-5 reps of movement that you have been practicing in part A | |
| 1.06 | CrossFit |
| A) 5 RM Deadlift (touch and go) | |
| CAP: 22 | |
| B) WOD: 3 x 2 min AMRAP | |
| – Sandbag over the bar throw @68/45 kg | |
| Barbell is set on a lower chest level at the pull-up rig. | |
| Rest 2 min in between rounds. | |
| 2.06 | CrossFit |
| WOD: FOR TIME | |
| BUY IN: 100 Air Squats | |
| THEN | |
| 40-30-20-10 | |
| – Wall Balls @9/6kg | |
| – Box Jumps Over @24/20” | |
| – AbMat Sit Ups | |
| THEN | |
| BUY OUT: 900m Run | |
| 3.06 | CrossFit |
| WOD: PARTNER WOD | |
| 12 min AMRAP | |
| – 2 min SKI ERG (switch every 30 sec) | |
| – 2 min max HSPU | |
| REST 3 min | |
| 12 min AMRAP | |
| – 2 min Echo Bike (switch every 30 sec) | |
| – 2 min max Pull Ups | |
| SCORE: | |
| Total cal SKI / HSPU | |
| Total cal Echo / Pull Ups | |
| 4.06 | CrossFit |
| A) Turkish Get Up | |
| 10 min to build up to a heavy single L+R | |
| B) WOD: For total kcal/reps (easy pace) | |
| 3 min Bike Erg | |
| 3 min Shuttle Run | |
| 3 min Burpees | |
| 2 min Bike Erg | |
| 2 min Shuttle Run | |
| 2 min Burpees | |
| 1 min Bike Erg | |
| 1 min Shuttle Run | |
| 1 min Burpees | |
| 1 Shuttle Run = 10 m |
STRENGTH-LOCATION-BACK HALL 6
| 3.06 | Week 3 |
| A1. weighted shrimp squat. 3×10+10 | |
| A2. Front Squat 5×4. First 2 reps with 3 beat pause, last 2 reps: normal. | |
| FBB superset. 4x | |
| 6-8 strict c2b pull up | |
| 12 bb reverse row | |
| 12 box jumps |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 30.5.2023 | WORKOUT |
| Test day | |
| 30 min | |
| Snatch | |
| Build to a Heavy Single | |
| 5-5-3-3-3-1-1-1-1-1 | |
| 30 min | |
| Clean and Jerk | |
| Build to a Heavy Single | |
| 3-3-2-2-2-1-1-1-1-1 |
