ENDURANCE-Hall 4
| 12.06 | Endurance |
| WOD: FOR TIME | |
| BUY IN: 100 Air Squats | |
| THEN | |
| 50-40-30-20-10 | |
| – Box Jumps | |
| – Wall Ball Shots @6/4kg | |
| – Russian KB Swings @20/12kg | |
| – 400m Run after each set | |
| THEN | |
| BUY OUT: 75 Burpees | |
| 14.06 | Endurance |
| HERO WOD: CHUCK HEAVY | |
| FOR TIME | |
| – 1 mile Row | |
| – 100 Push Ups | |
| – 1 mile Run | |
| – 100 DB Thrusters @2×15/10kg | |
| – 1 mile Row | |
U1 LITE-Hall 4
| 13.06 | CrossFit Lite |
| WOD: GIRL WOD ”ANGIE 0.5” | |
| FOR TIME | |
| – 50 Pull Ups (band) | |
| – 50 Push Ups (box) | |
| – 50 Sit Ups | |
| – 50 Air Squats | |
| OR | |
| ”ANGIE 0.75” | |
| FOR TIME | |
| – 75 Pull Ups (band) | |
| – 75 Push Ups (box) | |
| – 75 Sit Ups | |
| – 75 Air Squats | |
| OR | |
| Full Angie which is 100 repetitions of each movement. | |
| 15.06 | CrossFit Lite |
| A) Snatch Complex – Build Up to a heavy set: | |
| 1 Power Snatch + 2 Hang Power Snatch (above and below the knee) | |
| CAP: 15 | |
| B) WOD: FOR TIME | |
| – 15/10 cal Row | |
| – 2 Power Snatches | |
| – 15/10 cal Row | |
| – 4 Power Snatches | |
| – 15/10 cal Row | |
| – 6 Power Snatches | |
| – 15/10 cal Row | |
| – 8 Power Snatches | |
| – 15/10 cal Row | |
| – 10 Power Snatches | |
| RX=45/30kg | |
| 16.06 | CrossFit Lite |
| WOD: 4 ROUNDS | |
| – 400m Run | |
| – 20 Single DB Burpee Deadlift @1×15/10 kg | |
| – 20 Burpee Box Jumps Overs | |
| – 20 Alternating DB Box Step Ups @1×15/10 kg | |
| CLASS CANCELED AND MERGED WITH HALL 6 | |
| 17.06 | CrossFit Lite |
| WOD: PARTNER WOD | |
| A) WOD: 13 min AMRAP | |
| – 1 Rope Climb / 2 Floor Climbs | |
| – 25 Double Unders | |
| REST 2 min | |
| B) WOD: 13 min AMRAP | |
| – 7 Wall Balls @6/4kg | |
| – 10 Alternating DB Snatches @15/10kg | |
Hyrox – Hall 4
| Di.13.06.23 | Hyrox training |
| A) Back Squat 5-5-5-5-5 | |
| Cap 20 min | |
| B) AMRAP in 18 minutes | |
| 5-10-15-20-25 calorie Row | |
| 10-20-30-40-50 Wall Balls |
| Do.15.06.23 | Hyrox training |
| A) Conditioning Coach’s choice | |
| Za.17.06.23 | Hyrox training |
| A) Conditioning Coach’s choice | |
U1 FUNDAMENTALS-Back Hall 4
| 12-6-2023 | Fundamental #4 Strict press/ Push press & Push jerk |
| 13-6-2023 | Fundamental #5 Clean & Med ball clean |
| 14-6-2023 | Fundamental #6 Sumo Deadlift High Pull & Box Jumps |
U1 Fit Mom-Back Hall 4
12-06-2023 & 16-06-2023
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