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 |
