WODs-LOCATION-HALL 6
| 16.01 | CrossFit |
| A) Power Clean – Barbell Cycling | |
| Every 2:00 x 5: | |
| – 6 Power Cleans @Build Up | |
| B) WOD: FOR TIME | |
| 30-20-10-20-30 | |
| – Sumo Deadlift High Pull @43/30kg | |
| – Wall Balls @9/6kg | |
| 17.01 | CrossFit |
| WOD: FOR TIME | |
| – 1000/850 m Row | |
| – 8 Rounds of Macho Man | |
| – 800/650 m Row | |
| – 6 Rounds of Macho Man | |
| – 600/500 m Row | |
| – 4 Rounds of Macho Man | |
| – 400/300 m Row | |
| – 2 Rounds of Macho Man | |
| RX= 80/55kg | |
| 1 Round of Macho Man: | |
| – 3 Power Cleans | |
| – 3 Front Squats | |
| – 3 Shoulder 2 Overhead | |
| 18.01 | CrossFit |
| A) 4 Supersets: | |
| – 10+10 Single Arm DB Bench Press | |
| – 8+8 Single Arm Ring Rows | |
| B) WOD: 15 min EMOM | |
| Min 1: 12 Ring Dips | |
| Min 2: 3 Rope Climbs | |
| Min 3: 7 High Box Jumps @30/24 | |
| 19.01 | CrossFit |
| A) Hang Power Snatch – Barbell Cycling | |
| Every 2:00 x 5: | |
| – 6 Hang Power Snatches @Build Up | |
| B) WOD: CROSSFIT OPEN 20.1 | |
| 10 ROUNDS | |
| – 8 Ground 2 Overhead @43/30kg | |
| – 10 Burpees over the bar | |
| 20.01 | CrossFit |
| WOD: 35 min AMRAP | |
| – 50/35 cal Row | |
| – 90 m Sandbag Carry @68/45kg | |
| – 100 Double Unders | |
| 21.01 | CrossFit |
| PARTNER WOD | |
| A) 13 min AMRAP | |
| – 20 Chest 2 Bar Pull Ups | |
| – 20 Push Press @53/35kg | |
| 2 min REST | |
| B) 13 min AMRAP | |
| – 20 Handstand Push Ups | |
| – 20 Squat Cleans @61/40kg | |
| 22.01 | CrossFit |
| A) ± 20 min Bar Muscle Ups / Pistol Squats Practice | |
| B) WOD: 14 min AMRAP (Q) | |
| – 3 Bar Muscle Ups | |
| – 10 Alt. Pistol Squats | |
| – 14 Alt. DB Hang Power Clean and Jerks @1×22.5/15kg |
STRENGTH-LOCATION-BACK HALL 6
| 9.1 | Week 2 |
| A1. Back Squat. 4×3 with a 2 second pause at the bottom. 3 min per set. Build up. | |
| A2. Back Squat 4×2 at 85-90% of 1RM. 3.5 min per set so keep the 85-90% real. Same | |
| weight across sets. | |
| B. 7 supersets every 2 minutes of: | |
| 7 Ring Rows (feet on the box, 1-2-3-0) | |
| 14 Alternating DB hang Snatches | |
| 14.1 | A1. Back Squat. 4×3 with a 2 second pause at the bottom. 3 min per set. Build up. |
| A2. Back Squat 4×2 at 85-90% of 1RM. 3.5 min per set so keep the 85-90% real. Same | |
| weight across sets. | |
| B. 7 supersets every 2 minutes of: | |
| 7 Ring Rows (feet on the box, 1-2-3-0) | |
| 14 Alternating DB hang Snatches | |
| Buddy 1 starts at the row, Buddy 2 starts at the LU raises | |
| Week 2 FBB alternative (On Saturday for the people who did Monday) | |
| 5 sets every 2 min of | |
| 10 Barbell rows (1-2-3-0) | |
| 10 LU raises (MAX 5kg plates, Ideally 2 or 3 kg) 1-0-4-0) | |
| Buddy 1 starts at the row, Buddy 2 starts at the LU raises |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 10-1-2023 |
| Behind the Neck Push Press+ OH Squat 5×3 |
| Snatch 1RM |
| 12-1-2023 |
| Power Clean+ Split Jerk 1+1 |
| 1RM Clean+ Jerk |
