WODs-LOCATION-HALL 6
| 5.06 | CrossFit |
| A) Ring Dips (weighted) 5 x 5 | |
| After each set perform 10-15 Banded Triceps Extensions | |
| B) WOD: FOR TIME | |
| 2000m Row | |
| This is a test for the upcoming cycle that focus to improve your 2km row time. | |
| Please LOG IN your final time. Try to follow all 5 weeks of rowing technique workouts and re-test | |
| 2km row on week 6. | |
| 6.06 | CrossFit |
| A) Power Clean 3-3-2-2-1-1-1 (Build Up) | |
| CAP: 14 | |
| B) WOD: 14 min EMOM | |
| Min 1: 3 Power Clean @103/75kg | |
| Min 2: 3 Rope Climbs | |
| 7.06 | CrossFit |
| A) Back Squat 5 x 5 ( Build Up ) | |
| CAP: 15 | |
| B) WOD: 5 ROUNDS | |
| – 20 Russian KB Swings @32/24kg | |
| – 15 V-Ups | |
| 8.06 | CrossFit |
| A) Power Snatch 3-3-2-2-1-1-1 (Build Up) | |
| CAP: 14 | |
| WOD: 13 min AMRAP | |
| – 50 Double Unders | |
| – 9 Burpees Over the Bar Jump | |
| – 6 Hang Power Snatches @43/35kg | |
| 9.06 | CrossFit |
| WOD: 3 ROUNDS | |
| – 1000/850m Row | |
| – 800m Run | |
| – 100m Farmers Carry @2×24/16kg | |
| 10.06 | CrossFit |
| WOD: Buddy ”INCREDIBLE HULK XXL” | |
| 25 min AMRAP: | |
| – 5 Deadlifts | |
| – 5 Hang Power Clean | |
| – 5 Front Squat | |
| – 5 Push Press | |
| – 5 Back Squats | |
| RX=53/34 kg | |
| Swap with a buddy after completing all 5 reps on each movement. Follow the order. | |
| Buddy 1 goes 5 deadlifts, then buddy 2 goes 5 deadlifts, etc. | |
| 11.06 | CrossFit |
| A) 4 Supersets: | |
| – 30 Sec Hollow Rocks | |
| – 30m SandBag Carry @AHAP | |
| REST 1 min | |
| B) WOD: Every 4 min x 4: | |
| – 100m Run | |
| – 12 Alt. Renegade Rows @2×22.5/15kg | |
| – 6 Sandbag Over the shoulder Clean @68/45kg |
STRENGTH-LOCATION-BACK HALL 6
| 05.06 | Week 3 |
| A1. Als 3 juni but: 10 super slow push ups in between sets (3-3-3-3) | |
| A2. Als 3 juni | |
| B. FBB chest day | |
| 3 sets of: | |
| 10 Bench Press at approximately BW into max reps push ups into max reps push ups on knees | |
| 10.06 | Week 4 |
| A1. 3 sets of Box step downs 10+10 | |
| A2. 5X3 Front Squat. First 2 reps normal. Last rep with 2 second pause | |
| B. Super Set 4x | |
| 12 BB Push Press | |
| 20 RDL same weight |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 6.6.2023 | WORKOUT |
| E2M for 5 Rounds | |
| 1 Pause Snatch Balance + 1 Snatch Balance | |
| 7-9 RPE | |
| E3M for 5 Rounds | |
| 3 Position Deadlift | |
| 6-7 RPE | |
| E2M for 5 Rounds | |
| Snatch | |
| 7-9 RPE | |
| E2M for 5 Rounds | |
| 2 Snatch Pulls | |
| 10 RPE |
