WODs-LOCATION-HALL 6
| 3.07 | CrossFit |
| A) 3 Supersets: | |
| – 12 Incline DB Chest Press Tempo 3-1-X-0 @ Build Up | |
| – 15-20 Hollow Rocks | |
| B) WOD: ROWING WEEK 4 | |
| 1000m row | |
| REST… | |
| 800m row | |
| REST… | |
| 600m row | |
| REST… | |
| 400m row | |
| REST… | |
| 200m row | |
| Rest half time you worked each set | |
| Start at pace 2k and speed up each distance | |
| 4.07 | CrossFit |
| A) Power Clean and Jerk – 3-3-2-2-1-1-1 @ Build Up | |
| CAP: 15 min | |
| B) WOD: GIRL WOD ” GWEN” | |
| FOR TIME | |
| 15-12-9 | |
| Clean and Jerk FOR LOAD | |
| 1. Pick a single weight with which to complete all 3 rounds UNBROKEN. | |
| 2. Touch and go at the floor only. | |
| 3. Even a re-grip off the floor is a foul. No dropping the bar. | |
| 5.07 | CrossFit |
| A) CORE WEEK 4 | |
| 3 Supersets: | |
| – 60m Heavy Sandbag Bear Hug Carry | |
| – 15 Banded Allach Crunches | |
| – 14 Side-to-Side Med Ball Slams | |
| – 20 Russian Twists with plate | |
| B) WOD: 16 min AMRAP | |
| – 400m Run | |
| – max Pull Ups | |
| 6.07 | CrossFit |
| A) Front Squat 5 x 4 @ Build Up | |
| CAP: 15 | |
| B) WOD: Every 90 sec x 8: | |
| – 8 Russian KB Swings @ 32/24kg | |
| – 40 Double Unders | |
| 7.07 | CrossFit |
| PARTNER WOD: 28 min AMRAP | |
| – 40/30 cal Row | |
| – 30 Push Ups / HandStand Push Ups | |
| – 30 Box Jumps Over @ 24/20” | |
| – 30 L-Ups / T2B | |
| BIG CLASS SINCE HALL 4 IS CANCELED | |
| 8.07 | CrossFit |
| WOD: BUDDY WOD | |
| 50-40-30-20-10 reps: | |
| – Hang Power Cleans @ 43/30kg | |
| – Wall Balls @ 9/6kg | |
| – Push Press @ 43.30kg | |
| After each set perform 400m Burden Run @ 1 x 15/10kg plate per couple. | |
| 9.07 | CrossFit |
| A) Tabata CORE | |
| Coaches’ choice:) | |
| B) WOD: 25 min EMOM | |
| Min 2: 20 Bent Over Rows | |
| Min 2: 20 Stagger Deadlifts (10 per side) | |
| Min 3: 20 Front Rack Reverse Lunges | |
| Min 4: 15 Burpees Over the bar | |
| Min 5: REST | |
| RX=20/15 kg barbell:) | |
STRENGTH-LOCATION-BACK HALL 6
| 3.07 | A1. Snatch Pull 5×5 @ 80% 1RM Snatch with pause at the knee |
| A2. SDL 3×8 Build Up. | |
| B. Strict Press 6×6. Build up. Perform after eachh round 12 elastic pec fly’s | |
| 3.07 | A1. 4×6 SDL. Build up |
| A2. Snatch Pull 5×4 @ 85% 1RM Snatch with pause at the knee | |
| FBB. 3 sets of | |
| 12+12 KB Push Press | |
| 16 squated single DB bicep curl | |
| 16 jumping air squats |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 4.7.2023 | WORKOUT |
| E2M for 4 sets | |
| 2 Snatch Push Press + 1 Overhead Squat | |
| 65-70% | |
| E2M for 5 sets | |
| 1 Snatch Pull + 2 Hang Power Snatch | |
| 60-65% | |
| E2M for 6 sets | |
| 1 Snatch Deadlift to Hang + 2 Hang Snatch | |
| 65-75% | |
| E2M for 4 sets | |
| 1 x 10 Sec Snatch Deadlift | |
| 65% Across |
