Programming Week 30-2023-Hall 6

WODs -LOCATION-HALL 6

24.07	CrossFit
	A) Snatch Complex – Build Up
	1 Snatch Pull + 2 Hang Squat Snatch (above the knee)
	CAP: 14

	B) WOD: 4 x 3 min AMRAP
	– 5 Hang Power Snatch
	– 3 Overhead Squats
	– 5 Burpees Over the Bar (lateral)
	REST 1:30 In between AMRAP.
	RX: 43/30kg
25.07	CrossFit
	WOD: 27 min AMRAP
	– 30/24 cal Echo Bike
	– 100m Sandbag BearHug Carry @ 68/45 kg
	– 50 Double Unders


26.07	CrossFit
	A) 10 min HandStand Push Ups Practice

	B) WOD: FOR TIME
	15-12-9-6-6-9-12-15
	– HandStand Push Ups
	– Sumo Deadlift High Pull @ 43/30 kg
	– V-Ups

27.07	CrossFit
	A) Power Clean and Jerk – Build Up
	CAP: 12

	B) WOD: 10 ROUNDS
	– 3 Power Clean and Jerks @ 70/50kg
	– 10 Wall Balls @ 9/6kg



28.07	CrossFit
	WOD: 3 ROUNDS
	– 700m Run
	– 20 Toes 2 Bar
	– 50/35 cal Echo Bike
	– 20 Alt. DB Snatch @ 1×22.5/15kg


29.07	CrossFit
	WOD: PARTNER WOD
	24 AMRAP
	– 60 US KB Swings @ 24/16 kg
	– 10 Burpee Box Jump @ 24/20”
	– 40 Synchro Air Squats
	– 10 Burpee Box Jump @ 24/20”
	– 30 Pull Ups
	– 10 Burpee Box Jump @ 24/20”

30.07	CrossFit
	A) Strict Ring Dips 5 x 4 (add weight if possible)

	B) WOD: 18 min EMOM
	Min 1: 12/9 cal Skierg
	Min 2: 4 Wall Walks
	Min 3: 60m Dual KB Farmers Carry @ 2×28/24kg

STRENGTH-LOCATION-BACK HALL 6

24.o7	A1. SDL 5X2
	A2. Snatch Pull 5×2 @ 95% 1RM

	FBB minimalist super set. 3 times:
	12+12 weighted reverse lunge
	16 DB RDL
	8+8 DB Push Press

26.07	A. Super set of:
	10-8-6-4-4 Back Squat
	8 Strict C2B/ Pull Up/ Assisted Pull Up

	Every 3 min

	B. Sled Pull & Push. Perform 15/12 cal Erg Bike in ±45 secs after pull & push. Rest 1 minute in between.
	4 sets. Teams of 2. Waterfall.

29.07	Week 5
	A1. SDL 4X3
	A2. Snatch Pull 5×3 @ 95% 1RM Snatch
	B. 3 super sets of
	10+10 Elastic btn tricep extensions
	12+12 DB lateral raises
	14 DB Skull crushers

WEIGHTLIFTING-LOCATION-BACK HALL 6