WODs -LOCATION-HALL 6
| 7.08 | CrossFit |
| A) Push Press 5 x 3 @ Build Up | |
| B) WOD: | |
| 4 x 4 min AMRAP | |
| BUY IN: | |
| 3 ROUNDS: | |
| – 6 Shoulder 2 Overhead @ 43/30kg | |
| – 35 Double Unders | |
| Remaining time max Toes 2 Bar | |
| REST 1 min between AMRAP. | |
| 8.08 | CrossFit |
| A) Power Clean – build up to a mod-heavy sets of 3. | |
| CAP: 14 | |
| B) WOD: 18 min AMRAP | |
| – 5 Power Cleans @ 80/60kg | |
| – 10 Deadlifts @ 80/60kg | |
| – 15 Box Jumps @ 24/20” | |
| – 400m Run | |
| 9.08 | CrossFit |
| A) Back Squat 4 x 6 with 2 sec pause at the bottom @ RPE 7.5 | |
| B) WOD: FOR TIME | |
| – 50/35 cal Echo Bike | |
| – 40 Burpees | |
| REST 3 min | |
| – 40 Hand Release Push Ups | |
| – 50/35 cal Echo Bike | |
| 10.08 | CrossFit |
| A) Weighted Chin Ups 5 x 3 @ Build Up | |
| B) WDO: 5 ROUNDS | |
| – 10 Pull Ups | |
| – 15 Air Squats | |
| – 20 US KB Swings @ 24/16kg | |
| 11.08 | CrossFit – BRING A BUDDY DAY |
| WOD: PARTNER WOD | |
| 10 ROUNDS | |
| – 60 Double Unders | |
| – 4 Wall Walks | |
| – 16 Alt. DB Snatches @ 22.5/15kg | |
| AFTER ROUNDS: 2-4-6-8-and 10 – 20 cal Echo Bike | |
| 1 works = 1 rests | |
| 12.08 | CrossFit |
| WOD: PARTNER WOD | |
| 5 ROUNDS | |
| – 20 cal Echo Bike | |
| – 20 Deadlifts | |
| INTO | |
| 4 ROUNDS | |
| – 200m Run (together) | |
| – 16 Front Squats | |
| INTO | |
| 3 ROUNDS | |
| – 12 Burpees over the bar | |
| – 12 Hang Power Clean | |
| RX=60/40kg | |
| 13.08 | CrossFit |
| A) Turkish Get Ups – 3-2-2-1-1-1 | |
| Build Up to a heavy single for today. | |
| B) 4 Supersets: | |
| – 60m Sandbag Carry @ AHAP | |
| – 60m KB/DB Suitcase Carry @ AHAP | |
| REST 2 min | |
| C) Bar Supinated Bent Over Rows 4 x 12 @ Build Up | |
| 14.08 | CrossFit |
| A) Back Squat 5 x 4 @ RPE 8 | |
| B) WOD: CROSSFIT OPEN 19.1 | |
| 15 min AMRAP | |
| – 19 Wall Balls @ 9/6kg | |
| – 19 cal Row | |
| 15.08 | CrossFit |
| A) Bench Press 5 x 3 @ Build Up | |
| B) WOD: 8 ROUNDS | |
| – 4 Toes 2 bar | |
| – 4 Devil Press @ 2×22.5/15kg | |
| – 16 CrossOvers 🙂 | |
| 16.08 | CrossFit |
| A) Snatch Complex – Build Up to a mod-heavy set for today. | |
| 1 Snatch + 1 Hang Snatch (above knee) + 1 High hang Snatch | |
| B) WOD: 4 x 3 min AMRAP | |
| BUY IN: | |
| – 15/10 cal Row | |
| – 7 Burpees over the bar | |
| Remaining time max reps Snatches @ 60/40 kg | |
| REST 90 sec in between rounds. | |
| 17.08 | CrossFit |
| A) 3 Supersets: | |
| – 20 Alt. Weighted Box Step Ups @ Build Up | |
| – 8/8 Single Arm Bent Over Rows @ Build Up | |
| B) WOD: 12 min AMRAP | |
| – 2 Rope Climbs | |
| – 8 Kipping Ring Dips | |
| – 12 Box Jumps Over @ 30/24” | |
| 18.08 | CrossFit – BRING A BUDDY DAY |
| WOD: PARTNER WOD | |
| WOD: 4 ROUNDS | |
| – 50/40 cal Row | |
| – 40 Russian KB Swings @ 24/16kg | |
| – 30 AbMat Sit Ups | |
| – 20 Dual DB Push Press @ 2×22.5/15kg | |
| – 400m Run (together) | |
STRENGTH-LOCATION-BACK HALL 6
| 7.08 | A1. 1RM SDL |
| A2. 5×1 snatch pull @ 110-120% 1rm snatch | |
| Buddy wod | |
| 3 rounds of | |
| 24 strict ring dips | |
| 24 Bulgarian Split Squats | |
| 36 Deficit Push Ups | |
| 36 Box Step downs | |
| 9.08 | A. Inclined Bench Press 4x 8-12 reps after each set perform amrap tempo push ups/ kneeled push ups |
| and 100 mt shuttle run | |
| B. 4x 8-12 Strict Pull Up/ C2B/ elastic. Rest 3 min between sets. | |
| C. 3 Supersets of: | |
| 8 Tempo OHS & 8 Tempo RDL | |
| 12.08 | A. 6 supersets every 3 minutes of: |
| 10 Bench Press (Wide grip) at approx. 60-65% of 1RM | |
| 8+8 KB Gorilla rows | |
| 12 Box Jumps | |
| B. 3 rounds of | |
| 14 tempo lateral raises & 14 tempo reversed bb bicep curl |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 8.8.2023 | WORKOUT |
| In +- 10 Min | |
| 3 x 3 Muscle Clean + Slow Dip Drive to Tall Jerk | |
| 5-7 RPE | |
| E2M for 5 Sets | |
| 1 Clean Pause Pull + 1 Power Clean (Pause) | |
| 6-8 RPE | |
| E2M for 5 Sets | |
| Clean and Jerk | |
| 7-9 RPE | |
| E3M for 10 Sets | |
| 3 Front Squat | |
| @ 75% Across | |
