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 |
