WODs-LOCATION-HALL 6
| 30.01 | CrossFit |
| A) Power Snatch – Barbell Cycling | |
| Every 1:45 x 5: | |
| – 5 Power Snatches @Build Up | |
| B) WOD: 5 ROUNDS | |
| – 20/15 cal Row | |
| – 12 Overhead Squats @43/30kg | |
| – 10 Push Ups | |
| 31.01 | CrossFit |
| A) ±12 min Ring Muscle Ups Practice | |
| B) WOD: 20 min EMOM | |
| Min 1: 5 Ring Muscle Ups | |
| Min 2: 15 Russian KB Swings @24/16kg | |
| Min 3: 15 Box Jumps Over @30/24” | |
| Min 4: 12 Burpees Over the KB Jump | |
| 1.02 | CrossFit |
| A) Power Clean and Jerk – Barbell Cycling | |
| Every 1:45 x 5: | |
| – 5 Power Cleans and Jerks @Build Up | |
| B) WOD: CROSSFIT OPEN 21.4 | |
| BUY IN: 100/80 cal Row | |
| Then | |
| 7 min to establish max load of the complex: | |
| – 1 Deadlift | |
| – 1 Clean | |
| – 1 Hang Clean | |
| – 1 Jerk | |
| 2.02 | CrossFit |
| A) 4 Supersets: | |
| – 10+10 Box Step Down @Build Up | |
| – 10+10 Single Arm Bench Press @Build Up | |
| B) WOD: FOR TIME | |
| 21 Ring Dips | |
| – 50 Double Unders | |
| 15 Ring Dips | |
| – 100 Double Unders | |
| 9 Ring Dips | |
| – 150 Double Unders | |
| 5 Ring Dips | |
| 3.02 | CrossFit |
| WOD: HERO WOD ”TOMMY MAC” | |
| 2 Rounds For Time | |
| – 12 Burpees | |
| 12 Thrusters | |
| – 12 Burpees | |
| 12 Power Snatches | |
| – 12 Burpees | |
| 12 Push Jerks | |
| – 12 Burpees | |
| 12 Hang Squat Cleans | |
| – 12 Burpees | |
| 12 Overhead Squats | |
| RX=53/34 kg | |
| 4.02 | CrossFit |
| WOD: TEAMS OF 3 | |
| FOR TIME | |
| BUY IN: 1500 m Row | |
| Then | |
| – 150 Wall Balls @9/6kg | |
| – 120 Hand Release Push ups | |
| – 90 T2B | |
| – 75 Box Jumps Over @24/20″ | |
| – 60 Reverse Lunges @20/12kg | |
| BUY OUT: 1500m Row | |
| 1 works, 2 rests. | |
| Follow the order. | |
| 5.02 | CrossFit |
| A) ± 20 min for Bar Muscle Ups and Handstand Walk Practice | |
| B) WOD: 6 ROUNDS (Q) | |
| – 3 Bar Muscle Ups | |
| – 10 m Handstand Walk | |
| – 14 Alt. Renegade Rows @2×22.5/15kg |
STRENGTH-LOCATION-BACK HALL 6
| 30.1 | Week 5 |
| A. Back Squat. 5×2. Start above 90% and make little jumps towards 95%. 3.5 min per set. | |
| B. 10 Intervals of 30 sec with 30 sec rest of: | |
| 12 Bulgarian Split Squats (all with one leg. alternate leg per set). 2 DBs | |
| C. 5 Supersets of 6 weighted pull-ups and 16 DB lateral raises. 2 min per set. | |
| 4.2 |
A. Back Squat. 5×2. Start above 90% and make little jumps towards 95%. 3.5 min per set.
|
| B. 10 Intervals of 30 sec with 30 sec rest of: | |
| 12 Bulgarian Split Squats (all with one leg. alternate leg per set). 2 DBs |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 31-01 |
| Mid Hang Clean+ Jerk 2+1 |
| Back Squat+ Squat Jump 5×5 |
| Push Press 5×5 |
| 02-04 |
| Mid Hang Snatch+ OH Squat 3+1 |
| Front Squat 4×4+ Seated Box Jump |
| Behind the neck Push Press 5×5 |
