Monday 18.3.2024
Final Call : CrossFit Open 24.3
Focus on final attempt of 24.3
Tuesday 19.3.2024
Warm Up : Row Intervals 5 sets :20sec row :20sec rest
Tekkers : Shoulders to Overhead
3×3@70%
ELFIT ARAB OPEN 24.1
( All to support our Arab CrossFit Community )
AMRAP 16
20/16 Cal Row
12 Left 12 Right Hang DB Snatch 22/15kg
8 Double Hop Burpee Over Rower
Wednesday 20.3.2024
Stretch & Mobility
Warm Up : Bike – Med Ball Cleans
Partner WOD
AMRAP 21
10-20-30-40-50-60….
Cal Echo Bike
Box Jump Over 20/24”
Wall Ball 6/9kg
Barbell Club
Clean & Jerk Warm Up :
Clean Pull 2×5
Hang Muscle Clean 2×5
Strict Press 2×5
Power Clean 3×4 @70%
Hang Squat Clean 3×4 @70%
Split Jerk 3×4 @70%
Front Squat 3×4@100%
Thursday 21.3.2024
Dynamic Warm Up
Conditioning
Run 1000/800- Ski 1000/800
Run 800/600-Ski 800/600
Run 600/400-Ski 600/400
Run 400/200-Ski 400/200
Stretch & Recovery
Friday 22.3.2024
Warm Up
Tekkers OH Squat
WOD
21-18-15-12-9-6
OHS 40/25
T2B
Gymnastic
Week 12
Back on the Rings , after 3 weeks of CF Open
Saturday 22.3.2024
Partner Lift Off
Tekkers Snatch
Partner WOD
AMRAP 4
( You Go I Go )
5 Hang Power Snatch 40/25kg
Rest 1:00
AMRAP 4
( You Go I Go )
4 Power Snatch 50/35kg
Rest 1:00
AMRAP 4
( You Go I Go )
3 Squat Snatch 60/40kg
Sunday 23.3.2024
HY-RX Conditioning
AMRAP 30
-500m Run
-500m Row
50 Walking Lunges
-500m Run
-500m Ski
50m Burpee Broad Jumps
-500m Run
-1000m Bike
50m Sled 120/90kg
Gymnastic
Week 12
Rings / Dips