Programming Week 25-2023-Hall 6

WODs-LOCATION-HALL 6

19.06	CrossFit
	A) Push Jerk 5-5-3-3-2-2
	CAP: 12

	B) WOD: ROWING WEEK 2
	1000m Row
	REST 1:30
	1000m Row
	REST 2:00
	1000m Row
	REST 2:30
	500m Row


20.06	CrossFit
	WOD: EVERY 6 min x 5:
	– 400m Run
	– 15 Burpees Over the bar Jump (lateral)
	– 9 Front Squats @ 60/40kg



21.06	CrossFit
	A) CORE WEEK 2
	16 min EMOM:
	1. 20-30 Sec L-Sit Hold Between Boxes
	2. 12-15 Weighted Sit Ups
	3. 60 sec Heavy Sandbag Hold (bearhug)
	4. 10/10 Side Plank Hip Lifts

	B) WOD: 11 min AMRAP
	– 8 HandStand Push Ups
	– 12 Toe 2 Bar
	– 50 Double Unders


22.06	CrossFit
	A) Build Up to a heavy complex:
	1 Power Clean + 1 Floating Squat Clean + 1 Front Squat
	Cap: 12

	B) WOD: Every 60 sec x 10:
	– 2 Squat Clean
	– 2 Burpee*
	*Add 1 burpee each next minute. So minute 2 = 3 Burpees, min 3 = 4 burpees, etc.
	RX=83/60kg


23.06	CrossFit
	WOD: FOR TIME
	– 25 Deadlifts
	– 200m Run
	– 25 Pull Ups
	– 400m Run
	– 25 Push Press
	– 800m Run
	– 25 Push Press
	– 400m Run
	– 25 Pull Ups
	– 200m Run
	– 25 Deadlifts
	RX=53/35kg



24.06	CrossFit
	WOD: PARTNER WOD
	FOR TIME
	– 120 Box Jumps @ 24/20″
	– 120 Wall Balls @ 9/6kg
	– 120 cal Row
	– 120 Sit-Ups

	1. One works, One rests.
	2. You can complete in any way you like to achieve the fastest time.


25.06	CrossFit
	A) 12 min EMOM for QUALITY
	MIn 1: 1 Wall Walk into 10-14 Shoulder Taps
	Min 2: 30 Sec Top Ring Support
	Min 3: 10-15 Hollow Rocks

	B) WOD: 12 min AMRAP
	– 15 m Handstand Walk
	– 8 Ring Dips

STRENGTH-LOCATION-BACK HALL 6

19-06-2023	Week 5
	A. 5X2 Front Squat

	B. Buddy wod
	6 rounds of E2MOM:
	6-10 ring dips + 8-12 ring rows (feet on box)
	Resting buddy performs d ball hold (bear hug)


24-06-2023	Week 6

	A. 1RM Front Squat

	B. 3x 10 bb hip thruster + 20 alternating v-ups

WEIGHTLIFTING-LOCATION-BACK HALL 6