WODs-LOCATION-HALL 6
| 13.02 | CrossFit |
| A) Back Squat 4 x 5 @ Build Up | |
| Then 1 x max rep set @70% of the heaviest from part A. | |
| B) WOD: 15 min AMRAP | |
| – 15/11 cal Echo Bike | |
| – 12 High Box Jumps Over @30/24” | |
| – 9 Chest 2 Bar Pull Ups | |
| 14.02 | CrossFit |
| A) 3 x 90-sec AMRAP Sandbag Over Double Box Flip @68/45 kg | |
| (jump over double box as well) | |
| B) WOD: 5 ROUNDS | |
| – 30m SandBag Carry @68/45kg | |
| – 10 Burpees Over the Sandbag Jump | |
| 15.02 | CrossFit |
| A) Push Press 4 x 6 @ Build Up (touch and go) | |
| Then 1 x max rep set of STRICT Press @50% of the heaviest from | |
| part A. | |
| B) WOD: FOR TIME | |
| 21-15-9-6 | |
| – Handstand Push Ups | |
| – Sumo Deadlift High Pull @43/30kg | |
| 16.02 | CrossFit |
| A) Power Snatch 3-3-2-2-1-1-1 @ Build Up | |
| B) WOD: Every 90 sec x 10: | |
| – 15/11 cal Echo Bike | |
| – 2 Power Snatch @80% of part A. | |
| 17.02 | CrossFit |
| WOD: HERO WOD ” MORRISON” | |
| FOR TIME | |
| 50-40-30-20-10 | |
| – Wall Balls @9/6kg | |
| – Box Jumps @24/20 kg | |
| – KB Swings @24/16kg | |
| 18.02 | CrossFit |
| HALL 6 The OPEN | |
| WOD IN HALL 4 | |
| 19.02 | CrossFit |
| A) Bench Press 4 x 6 @ Build Up | |
| After each set perform 15 elastic band rows. | |
| B) WOD: 14 min AMRAP | |
| – 1 Rope Climb | |
| – 10m Walking Lunges @1×22.5/15kg | |
| – 40 Double Unders |
STRENGTH-LOCATION-BACK HALL 6
| 13.2 | Week 1 |
| A. Hip thrusters. 4×8 (1-2-3-0). After each set 30 sec of slow plank | |
| up and downs. 3 minutes per set. | |
| B. RDL with 2 dbs. 4×8. (3-2-1-0). After each set 8+8 Single | |
| arm db Push Press. 4 minutes per set | |
| C. Tabata alternating V-ups |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 14-02 |
| Mid Hang Clean+ Jerk 1+1 |
| Back Squat+ Squat Jump 5×5 |
| Behind the neck Split Jerk |
| 16-02 |
| Snatch 2 Reps |
| Front Squat 4×4+ Seated Box Jump |
| Behind the neck Push Press 5×5 |
