WODs -LOCATION-HALL 6
| 10.07 | CrossFit |
| A) Strict Press 5 x 4 (Build Up) | |
| CAP: 14 | |
| B) WOD: ROWING WEEK 5 | |
| 10 ROUNDS: | |
| – 500m row pace? | |
| Rest 1:00 in between intervals | |
| 11.07 | CrossFit |
| A) WOD A: 12 min EMOM | |
| Min 1: 12 Hand Release Push Ups | |
| Min 2: 40 Double Unders | |
| REST 3 min | |
| B) WOD: 12 min EMOM | |
| Min 1: 6 Bench Press @ RPE 7 | |
| Min 2: 100m Run | |
| 12.07 | CrossFit |
| A) CORE WEEK 5 | |
| 16 min EMOM | |
| Min 1: 30 m Heavy Suitcase Carry L | |
| Min 2: 45 sec Plank DB Drag and Drop | |
| Min 3: 30 m Heavy Suitcase Carry L | |
| Min 4: 45 sec Plate Russian Twists | |
| B) WOD: 9 min AMRAP | |
| – 8 Pull Ups | |
| – 16 Air Squats | |
| 13.07 | CrossFit |
| A) Power Snatch – Build Up to a heavy double of today | |
| CAP: 15 | |
| B) WOD: 5 ROUNDS | |
| – 6 Power Snatch @ 70/50kg | |
| – 15/10 cal Echo Bike | |
| 14.07 | CrossFit |
| WOD: PARTNER WOD | |
| 25 min AMRAP | |
| – 400m Burden Run @ 1x 20/10kg | |
| – 15 Synchro Burpees on the plate hop | |
| – 20 Single DB Synchro Thrusters @ 1×22.5/15kg | |
| 15.07 | CrossFit |
| WOD: PARTNER WOD | |
| From 0:00-5:00 | |
| – 70/50 cal Echo Bike | |
| From 5:00-10:00 | |
| – 100 Wall Balls @ 9/6kg | |
| From 10:00-15:00 | |
| – 25 Sandbags Over The Shoulder Clean @ 68/45kg | |
| From 15:00-20:00 | |
| – 75 Toe 2 Bar | |
| From 20:00-25:00 | |
| – 800m Run (together) | |
| 16.07 | CrossFit |
| A) ±12 min Handstand Walk Practice | |
| B) WOD: 18 min EMOM | |
| Min 1: 10 m handstand Walk – quality practice 45 sec | |
| Min 2: 20 sec L-Sit Hold between Boxes | |
| Min 3: 12/10 cal Skierg | |
STRENGTH-LOCATION-BACK HALL 6
| 10.07 | A1. DB RDL 3×10. |
| A2. 5X5 SDL. Build up. | |
| B. 3 rounds of: 10+10 sitted KB strict press. After each round perform 10 PVC lat pull downs | |
| 15.07 | A1. 5×3 SDL. Build up. |
| A2. Snatch Pull 5×3 @ 90% 1RM Snatch | |
| B. BB Push Press 7×5. Perform 12+12 deficit BSS |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 11.7.2023 | WORKOUT |
| EMOM 5 | |
| Muscle Clean 5-4-3-2-1 | |
| RPE 5-9 | |
| E90S for 6 sets | |
| Power Cleans 3-2-1/3-2-1 | |
| RPE 5-7.5 | |
| E90S for 5 sets | |
| Push Jerk 3-2-1-1-1 | |
| RPE 5-9 | |
| In 15 Min work up to a heavy lift for the day | |
| Clean and Jerk | |
| RPE 7-9 | |
