WODs -LOCATION-HALL 6
| 31.07 | CrossFit |
| A) Back Squat 4 x 8 with 2 sec pause at the bottom @ RPE 6 | |
| B) WOD: GIRL WOD ”ANNIE” | |
| 50-40-30-20-10 | |
| – Double Unders | |
| – Sit-Ups | |
| C) Finisher:) | |
| 1.08 | CrossFit |
| A) WOD: FOR TIME | |
| – 27 Strict Pull Ups | |
| – 21 Strict HandStand Push Ups | |
| – 15 Burpees | |
| REST 3 min | |
| – 21 Kipping Pull Ups | |
| – 15 Kipping HandStand Push Ups | |
| – 27 Burpees | |
| REST 3 min | |
| – 15 Any Style Pull Ups | |
| – 27 Wall Facing (strict/kipping) HandStand Push Ups | |
| – 21 Burpees | |
| B) 3 x 10/10 Single Arm DB Shoulder Press @ Build Up | |
| 2.08 | CrossFit |
| A) 15 min of technique work – athlete choice: | |
| – Snatch / Clean and Jerk @ build up to a moderate set of 3. | |
| B) WOD: Every 2 min x 5 | |
| – 100m Run Sprint | |
| – Remaining time max reps Ground 2 Overhead @ 61/43 kg | |
| REST 1 min | |
| 3.08 | CrossFit |
| WOD: 4 ROUNDS | |
| – 1000/850m Row | |
| – 30 DB Box Step Ups @ 1×22.5/15kg | |
| – 20 Toes 2 Bar | |
| 4.08 | CrossFit – BRING A BUDDY DAY |
| WOD: FOR TIME | |
| BUDDY WORKOUT | |
| – 40 Power Cleans @ 80/55kg (Split) | |
| – 1.1 km Run (together) | |
| – 20 Rope Climbs (split) | |
| – 1.1km Run (together) | |
| – 80 Burpees (split) | |
| 5.08 | CrossFit |
| WOD: TEAMS OF 3 | |
| 25 min AMRAP | |
| – 7 Wall Ball Shots @ 9/6kg | |
| – 7/5 cal SKi Erg Sprint | |
| – 5 Box Jumps Over @ 24/20” | |
| 1 member of the team must hold a sandbag (any way you like). | |
| Work can only continue if the sandbag is off the ground. | |
| 6.08 | CrossFit |
| A) ± 12 min Ring Muscle Ups Practice | |
| B) WOD: 5 ROUNDS | |
| – 5 Ring Muscle Ups | |
| – 20 m Dual DB Walking Lunges @ 2×22.5/15kg | |
| REST 90 sec | |
STRENGTH-LOCATION-BACK HALL 6
| 31.07 | A1. SDL 4X3 |
| A2. Snatch Pull 5×3 @ 95% 1RM Snatch | |
| B. 4 sets of: | |
| 12 FS from the floor | |
| 12+12 BW deficit BSS | |
| 16 Bicep curls in squat position | |
| 2.08 | A. Every 2 min, 4x |
| 6 BB FS | |
| 4 Hang Squat Clean | |
| 2 Push Press | |
| B. Every 2.5 min, 4x | |
| 12+12 weighted BSS | |
| 8 hspu variation/ 4 WW | |
| C. Every 3 min, 4x | |
| 6 BB strict press | |
| 16 mt weighted walking lunges | |
| 5.08 | Week 6 |
| A1. 1RM sumo deadlift | |
| A2. 5×1 Snatch pull @ 110-120% 1RM Snatch | |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 1.8.2023 | WORKOUT |
| E2M for 5 Rounds | |
| 1 Pause Snatch Balance + 1 Snatch Balance | |
| 7-9 RPE | |
| E3M for 5 Rounds | |
| 3 Position Deadlift + Snatch Pull + Snatch | |
| 6-7 RPE | |
| E2M for 5 Rounds | |
| Snatch | |
| 7-9 RPE | |
| E2M for 5 Rounds | |
| 2 Snatch Pulls | |
| 10 RPE |
