WODs -LOCATION-HALL 6
| 17.07 | CrossFit |
| A) Bench Press 5 x 4 @ Build Up | |
| B) WOD: FOR TIME | |
| 2000m row | |
| Re-test from 6 weeks ago. | |
| 18.07 | CrossFit |
| A) Strict (Chest 2 Bar) Pull Ups 5 x 4 | |
| Add weight if you can do PU but can’t do yet C2B. | |
| B) WOD: GIRL WORKOUT ”DIANE” | |
| 21-15-9 | |
| – Deadlift @ 103/70kg | |
| – HandStand Push Ups | |
| 19.07 | CrossFit |
| A) CORE WEEK 6 | |
| Durante CORE WORK | |
| 4 Sets: | |
| – 10 Hollow Rocks | |
| – 10 V-Ups | |
| – 10 Tuck Ups | |
| – 10 sec Hollow Hold | |
| REST AS NEEDED | |
| PERFORM THE WHOLE SET UNBROKEN (OR AT LEAST TRY) | |
| B) WOD: 17 min AMRAP | |
| – 400m Run | |
| – 15 Goblet Squats @ 20/12kg | |
| – 9 Toe 2 Bar | |
| 20.07 | CrossFit |
| A) WOD: 8 min EMOM | |
| – 1 Power Clean + 1 Front Squat | |
| B) WOD: FOR TIME | |
| 1-2-3-4-5 | |
| Squat Clean @ 85/55 kg | |
| 20-40-60-80-100 | |
| Double Unders | |
| 21.07 | CrossFit |
| WOD: BUDDY WOD | |
| A) 10 min AMRAP | |
| – 20 cal Ski Erg | |
| – 20 Alt. DB Clean and Jerk | |
| REST 2 min | |
| A) 10 min AMRAP | |
| – 20 cal Bike Erg | |
| – 20 Alt. DB Single Arm Devil Press | |
| REST 2 min | |
| A) 10 min AMRAP | |
| – 20 cal Row | |
| – 20 DB Single Arm Thruster | |
| RX=1 x 17.5/12.5kg | |
| 22.07 | CrossFit |
| WOD: BUDDY WOD | |
| FOR TIME | |
| 30 ROUNDS* | |
| – 1 Squat Clean | |
| – 1 Push Press | |
| – 1 Power Clean and Jerk | |
| Set must be done unbroken, switch after completing full round. | |
| * after every 5 rounds ( 5-10-15-20-…- 30) perform 5 Synchro Lateral Burpees over the bar. | |
| RX=61/43 kg | |
| 23.07 | CrossFit |
| A) Renegade Rows 4 x 10 @ Build Up | |
| After each set perform floor prone angels x 10. | |
| B) Dual DB Walking Lunges 3 x 20 Steps @ Build Up | |
| After Each set perform Y Raises x 10 with 2 small plates | |
| C) WOD: FOR TIME | |
| 100 Russian KB Swings @ 28/20kg | |
STRENGTH-LOCATION-BACK HALL 6
| Mon 17 July | A1. Snatch Pull 5×3 @90% 1RM |
| A2. 5×3 SDL. Build up | |
| B. FBB pull wod. 3 rounds of: | |
| 6-10 pull up | |
| 12-16 bb pronate row | |
| 12 Alternating Hang Db Snatch | |
| week 4 | |
| Sat 22 July | A1. 5×2 SDL |
| A2. Snatch Pull 5×2 @95% 1RM | |
| B. 3 rounds of: db bench press 8+8+ max reps both hands | |
| Perform 20 weighted crossed box step over right after each set |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 18.7.2023 | WORKOUT |
| E2M for 5 sets | |
| 2 Snatch Push Press + 1 Pause OHS+ 1 OHS | |
| 6-8 RPE | |
| E2M for 5 sets | |
| 1 Snatch Pull + 1 Hang Snatch + 1 Snatch | |
| 6-8 RPE | |
| E2M for 5 sets | |
| 1 Snatch | |
| 8-9 RPE | |
| E2M for 5 sets | |
| 5 Snatch Pulls @ 90% |
