WODs-LOCATION-HALL 6
20.02 | CrossFit |
A) Deadlift 5 x 3 @ Build Up | |
After each set perform 3 Wall Walks | |
B) WOD: ”OPEN 18.4” | |
FOR TIME | |
21-15-9 | |
Deadlift @102/70kg | |
Handstand Push Ups | |
Then | |
21-15-9 | |
Deadlift @143/93 kg | |
15 m Handstand Walk after each set | |
CAP: 9 | |
21.02 | CrossFit |
A) Back Squat 4 x 4 @ Build Up | |
Then 1 x max rep set @75% of the heaviest from part A. | |
B) WOD: 12 min AMRAP | |
– 7 DB Thrusters @2×22.5/15kg | |
– 14 Toe 2 Bar | |
22.02 | CrossFit |
WOD: 27 min AMRAP | |
– 1000/800m Row | |
– 90m Shuttle Run | |
– 30 Burpees | |
23.02 | CrossFit |
A) Push Press 4 x 5 @ Build Up (touch and go) | |
Then 1 x max rep set of STRICT Press @55% of the heaviest from | |
part A. | |
B) WOD: OPEN 21.1 | |
FOR TIME | |
1-3-6-9-15-21 | |
Wall Walks | |
10-30-60-90-150-210 | |
Double Unders | |
CAP: 15 | |
24.02 | CrossFit |
WOD: 4 ROUNDS | |
– 20 Hang Squat Cleans @43/30kg | |
– 30 Pull Ups | |
– 40 AbMat Sit Ups | |
25.02 | CrossFit |
HALL 6 ‘The Open’ | |
WOD IN HALL 4 | |
26.02 | CrossFit |
WOD: 24 min EMOM | |
Min 1: 15/10 cal Row | |
Min 2: 12 Goblet Squats @20/12kg | |
Min 3: 5 Sandbag Over The Shoulder Clean @68/45kg | |
Min 4: 12/9 cal Ski Erg | |
STRENGTH-LOCATION-BACK HALL 6
20.2 | Week 2 |
A. Dead Lift 4×10. Aim for 55-60% of 1RM. 4 min per set | |
B. 5 Super sets every 3 minutes of: | |
8+8 DB or KB rows | |
16 curtsy drop lunges. Goblet hold. 8+8 |
WEIGHTLIFTING-LOCATION-BACK HALL 6
21-02 |
Clean+ Jerk 1+1 |
Front Squat 4×4+ Seated Box Jump |
Behind the neck Split Jerk |
23-02 |
Snatch 2 reps |
Back Squat+ Squat Jump 5×5 |
Behind the neck Push Press 5×5 |