WODs-LOCATION-HALL 6 TEST WEEK
6.02 | CrossFit |
RE-TEST WEEK 2 | |
WOD: FOR TIME | |
– 120 cal Row | |
– 100 Wall Balls @9/6kg | |
– 80 HandStand Push Ups | |
CAP: 20 | |
Split reps and order any way you like to achieve the fastest time. | |
7.02 | CrossFit |
A) Weighted Pull Ups – find 1RM | |
CAP: 14 | |
B) WOD: ”FRAN” | |
21- 15 – 9 | |
– Thrusters @43/30kg | |
– Pull Ups | |
CAP: 8 | |
8.02 | CrossFit |
A) 1 RM Bench Press | |
CAP: 18 | |
B) WOD: OPEN 18.1 | |
20 min AMRAP | |
– 8 T2B | |
– 10 DB Hang Clean and Jerk @22.5/15kg | |
– 14/12 cal Row | |
9.02 | CrossFit |
A) 1RM Back Squat | |
CAP: 20 | |
B) WOD: FOR TIME | |
21- 15 – 9 | |
– Hang Power Cleans @60/40kg | |
– Ring Dips | |
CAP: 9 | |
10.02 | CrossFit |
WOD: 30 min AMRAP | |
– 80 Double Unders | |
– 60 USA KB Swings @24/16 kg | |
– 40 Knee 2 Elbows | |
– 20 Deadlifts @60/40kg | |
11.02 | CrossFit |
A) FOR TIME: | |
2 km Row | |
REST 5 min | |
B) 1RM Snatch (any style) | |
CAP: 9 | |
12.02 | CrossFit |
A) WOD: ”OPEN 11.3” | |
5 min AMRAP | |
– 1 Squat Clean | |
– 1 Jerk | |
RX = 75/50kg | |
SC1 = 60/40kg | |
SC2 = 50/35kg | |
REST 5 min | |
A) WOD: ”OPEN 12.1” | |
7 min AMRAP | |
– Burpees to the target ( target = pull up bar ) | |
END OF RE-TEST WEEK 2 |
STRENGTH-LOCATION-BACK HALL 6
6.2 | Week 6 |
A. Back Squat. 1RM. Around 30 min. | |
B. 5 Supersets every 3 min of: | |
12 Bench Press (Aim for a heavier weight than week 1, so around 65%) | |
24 Alternating Bicep Curls | |
8 Burpee | |
11.2 | A. Back Squat. 1RM. Around 30 min. |
B. 5 Supersets every 3 min of: | |
12 Bench Press (Aim for a heavier weight than week 1, so around 65%) | |
24 Alternating Bicep Curls | |
8 Burpee | |
Week 6 FBB alternative (On Saturday for the people who did Monday) | |
B. 4 super sets. 3 minutes per set of: | |
8 Hip Thrusts is (1-2-3-0) & GHD Hip extension hold (30 seconds) |
WEIGHTLIFTING-LOCATION-BACK HALL 6
7-2-2023 |
Snatch 3 reps |
Front Squat 4×4+ Seated Box Jump |
Behind the neck Push Press 5×5 |
9-2-2023 |
Mid Hang Clean+ Jerk 2+1 |
Back Squat+ Squat Jump 5×5 |
Behind the neck Split Jerk |