WODs-LOCATION-HALL 6
27.02 | CrossFit |
A) Push Press 4 x 4 @ Build Up (touch and go) | |
Then 1 x max rep set of STRICT Press @60% of the heaviest from | |
part A. | |
B) WOD: 4 min AMRAP x 3: | |
– 2 Rope Climbs | |
– 8 Strict Ring Dips | |
Rest 2 min between AMRAPs. | |
28.02 | CrossFit |
A) Power Clean and Jerk – build up to a heavy single for today. | |
CAP: 15 | |
B) WOD: FOR TIME | |
– 50/35 cal Echo Bike | |
– 12 Power Clean and Jerks | |
– 30/22 cal Echo Bike | |
– 9 Power Clean and Jerks | |
– 20/15 cal Echo Bike | |
– 6 Power Clean and Jerks | |
RX: | |
Round 12: 80/55kg | |
Round 9: 90/60 kg | |
Round 6: 100/65kg | |
1.03 | CrossFit |
A) Back Squat 4 x 3 @ Build Up | |
Then 1 x max rep set @80% of the heaviest from part A. | |
B) WOD: Every 2:00 x 8: | |
– 5 Pull Ups | |
– 10 Push Ups | |
– 15 Air Squats | |
TIME LEFT = REST | |
SCORE = SLOWEST ROUND | |
2.03 | CrossFit |
A) ± 12 min Handstand Walk Practice | |
B) WOD: 5 ROUNDS | |
– 15 m HandStand Walk | |
– 15 Toes 2 Bar | |
– 5 Busters @2×22.5/15kg | |
3.03 | CrossFit |
WOD: 28 min AMRAP | |
– 40 m Fireman Sandbag Carry @68/45kg | |
– 30/22 cal Echo Bike | |
– 20 Burpees 🙂 | |
4.03 | CrossFit |
HALL 6 OPEN | |
WOD IN HALL 4 | |
5.03 | CrossFit |
A) ± 12 min Bar Muscle Ups Practice | |
B) WOD: 18 min EMOM | |
Min 1: 3-5 BMU | |
Min 2: 12 DB Renegade Rows @2×22.5/15kg | |
Min 3: 45 Double Unders |
STRENGTH-LOCATION-BACK HALL 6
27.2 | A. Deficit Clean Dead lift. 4×3. After every set 40 sec passive hang. 2.5 min per set |
B. RDL 4X8. After each set 12 Push Ups (3-2-1-0). 3.5 min per set | |
C. 3 Super sets every 3 minutes of: | |
16 Power Jerks | |
12 Box Jumps | |
8 Burpee |
WEIGHTLIFTING-LOCATION-BACK HALL 6
02-03 |
Clean+ Jerk 1+1 |
Front Squat 4×4+ Seated Box Jump |
Behind the neck Split Jerk |