Monday 19.2.2024
Squat Therapy
Strength Back Squat 1-1-1-1-1
WOD
6 Sets AMRAP 3
4 Power Clean 60/40kg
8 Push Ups
12 Air Squats
Rest 1:00
Tuesday 20.2.2024
Warm Up 7min
10 Pull Ups / 100m Row / 10 Push Ups / 100 Row
PARTNER WOD
2,000m Row
30 Bench Press 70/45kg
1,500m Row
20 Bench Press 80/52kg
1000m Row
10 Bench Press 90/60kg
Wednesday 21.2.2024
Dynamic Warm Up
Bike – Double Unders
WOD
6 Sets: Every 4:00
18/16 Calorie Echo Bike
24 Wall Balls (20/14)
60 Double Unders
Barbell Club
Clean & Jerk ( Deload Week )
EMOM 12
4 Clean & Jerks @50% from 1RM Clean & Jerk
EMOM 12
4 Front Squat @50% from 1RM Front Squat
Thursday 22.2.2024
Warm Up
Conditioning
21-18-15-12-9-6
Row
Ski
Shuttle Run
Cool Down RomWOD
Friday 23.2.2024
Shoulders & Midline Activation
Skill HSPU
WOD
1-10
HSPU
10-1
Deadlift 100/75kg
Gymnastic
Week 8
Rings / MU / Transition
Saturday 24.2.2024
CrossFit Open Prep
Workout 20.2
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters ( 2×22 2x15kg )
6 toes-to-bars
24 double-unders
Barbell Club
Snatch ( Deload Week )
EMOM 12
4 Power Snatch 50% from Snatch 1RM
EMOM 12
4 OHS @50% from OHS 1RM
Sunday 25.2.2024
HY-RX Prep
For Time
800m Run
50 Wall Ball
800m Run
50m Burpee Broad Jumps
800m Run
50m Sled 120/90kg
800m Run
50m Walking Lunges 35/22kg
Gymnastic
Week 8
Rings / Dips