WODs -LOCATION-HALL 6
| 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) | |
| 19.08 | CrossFit |
| WOD: BUDDY ”HOLLEYMAN” XL | |
| 36 ROUNDS | |
| – 5 Wall Balls @9/6kg | |
| – 3 Handstand Push Ups | |
| – 1 Power Clean @102/70kg | |
| Swap with buddy after completing full round. | |
| 20.08 | CrossFit |
| A) ± 12 min Handstand Walk – quality practice | |
| B) WOD: 15 min AMRAP(Q) | |
| – 10 m Handstand Walk | |
| – 20/15 cal Row | |
| – 100m Run | |
STRENGTH-LOCATION-BACK HALL 6
| 14.08 | 4 supersets of: |
| 10+10 half kneeled KB single arm press & | |
| 10 BB Push Press | |
| 3 super sets of: | |
| 20 BB Tempo RDL | |
| 12+12 Weighted step ups | |
| Buddy wod | |
| 150 alternating V-UPS. Resting buddy holds passive hang hold | |
| 16.08 | A. 4 rounds of: 12 Vertical lat row + 4 rope up&downs/ legless rope climb |
| After each round perform 20 crossed step ups | |
| B. 4 sets of: | |
| 10+10 bb BSS into 20 double db tempo front squats | |
| Sat 19 Aug | A. 4 Super sets of: |
| 10 Tempo Fron Squats & 10+10 kb rows | |
| B. 3x 12 inclined bench press |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 15.08 | WORKOUT |
| E2M for 5 Sets | |
| 3 Muscle Snatch + 3 snatch Power Lands | |
| E2M for 5 Sets | |
| 1 Power Snatch 2sec Pause + 1 Overhead Squat | |
| 6-7 RPE | |
| E90S for 4 Rounds | |
| 1 Snatch 2sec Pause | |
| 6-7 RPE | |
| E90S for 4 Rounds | |
| 1 Snatch | |
| 7-9 RPE | |
| E2M for 5 Sets | |
| 3 Snatch Deadlift + 3 Snatch Pull | |
| 8-9 RPE | |
