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 |
