WODs -LOCATION-HALL 6
| 21.08 | CrossFit |
| A) Deadlift 5 x 3 @ Build Up | |
| B) WOD: Every 90 sec x 6: | |
| – 3 Deadlifts @ 143/90 kg | |
| Remaining time max cal Echo Bike | |
| REST 45 sec in between sets. | |
| 22.08 | CrossFit |
| A) ± 12 min Bar Muscle Ups Practice | |
| B) WOD: 18 min AMRAP | |
| – 60m Shuttle Run ( 6 x 10m) | |
| – 5 Bar Muscle Ups | |
| – 15 V-Ups | |
| 23.08 | CrossFit |
| A) Back Squat 5 x 3 @ RPE 8.5 | |
| B) WOD: FOR TIME | |
| 30-20-10-5 | |
| – US KB Swings | |
| – Goblet Squats | |
| RX: 24/16kg | |
| 24.08 | CrossFit |
| A) Snatch Complex – Build Up to a mod-heavy set for today. | |
| 1 Snatch Pull + 1 Power Snatch + 1 Floating Power Snatch | |
| B) WOD: 5 ROUNDS | |
| – 15 Box Jump @ 24/20” | |
| – 12/9 cal Echo Bike | |
| – 9 Power Snatches @ 43/30kg | |
| 25.08 | CrossFit – BRING A BUDDY DAY |
| WOD: PARTNER WOD | |
| FOR TIME | |
| – 140 Thrusters @ 43/30kg | |
| – 120 Chest 2 Bar Pull Ups | |
| – 100 Push Ups | |
| – 400 Double Unders | |
| Partition any way you like to achieve the fastest time. | |
| 1 works = 1 rests | |
| 26.08 | CrossFit |
| WOD: BUDDY LIFT | |
| 20 min EMOM | |
| Min 1: 3 Bench Press | |
| Min 2: 3 Squat Cleans | |
| Both movements should be executed in around 85% of 1RM / RPE 8.5 | |
| Partner up based on strength level. Share barbells and bench stations. | |
| 27.08 | CrossFit |
| A) 2 Supersets: | |
| – 12 Alt. Renegade Rows @ Build Up | |
| – 12 Alt. Reverse Lunges @ Build Up | |
| B) WOD: 10 min AMRAP | |
| – 3 Devil Press @ 2×15/10kg | |
| – 7 Toes 2 Bar | |
STRENGTH-LOCATION-BACK HALL 6
| 21.08 | Last week before ncfit so let them have a great strength session |
| A. 5×5 Front squat (3 first with a pause, last 2 without ) | |
| After each round perform 10 Norwegian hamstring curls | |
| B. 3 Super sets of: | |
| 12 bb rows & 12 pvc-elastic lat pull downs | |
| C. Buddy wod | |
| 150 squatted db bicep curls | |
| 23.08 | A. 4x |
| 12 bb bench press RPE 7 | |
| 8 Strict HSPU/ kipping/ z press | |
| 15-12 cal row | |
| B. 3 super sets of: | |
| 12 bb rows & 12 pvc elastic pull downs | |
| C. Buddy wod | |
| 150 alternating v-ups. | |
| 26.08 | Teams of 4 |
| 10 Tricep dips on box | |
| 20 alternating reverse bb lunges | |
| 10+10 db floor press in hip thrust | |
| 10+10 kb bicep curls | |
| B. 4×12 Back Squat |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 22.8.2023 | WORKOUT |
| E2M for 5 Sets | |
| 3 Split Jerk Presses + 3 Tall Jerks | |
| RPE 5-6 | |
| E2M for 5 Sets | |
| 3-2-1-1-1 Split Jerks | |
| RPE 6-8 | |
| E2M for 5 Sets | |
| 1 Clean + 2 Split Jerk | |
| RPE 7-8 | |
| E2M for 8 Sets | |
| 1 Clean and Jerk | |
| RPE 8-9 | |
| E2M for 8 Sets | |
| 2 Clean Pulls | |
| RPE 10 | |
