Monday 9.12.2024
Warm Up :5 min
Row – Double Unders
Tekkers Dual Dumbbell Snatch 22/15kg
WOD
1200/1100 – 900/800-600/500-300/200
Row
120-90-60-30
Double Unders
12-9-6-3
Dual Dumbbell Snatch 22/15kg
Tuesday 10.12.2024
Strength Cycle ( week 6 )
Barbell Warm Up
Strength
6 Sets
6 DB Bench Press
4 Back Squat
2 Deadlift
Rest 1:30 -2:00
*adding 1.2 /2.5kg from last week
Wednesday 11.12.2024
Dynamic Warm Up
Partner WOD
For Time :
6 Rounds “Cindy “
80/64 Cal Ski
5 Rounds “Cindy”
60/48 Cal Ski
4 Rounds “Cindy”
40/32 Cal Ski
3 Rounds “Cindy”
20/16 Cal Ski
Barbell Club
[ Deload Week ] Repeat
Snatch Warm Up
Mechanics of the Lift 🏋🏻
EMOM 12
Snatch Pull +Power Snatch + Hang Power Snatch + OHS
EMOM 15
3-4 Squat Snatch
Thursday 12.12.2024
Dynamic Warm Up
EMOM 24
14 Wall Ball 9/6kg
15/13 Cal Row
12 Box Jump Over 24/20”
12 Shuttle Run
Cool Down Stretch & Mobility
Running Club
Running Warm Up
Building stride
Main Set
4 x 400m ( RPE 7-8 )
Rest 1:00
2:00 Rest Between next set
3 x 700m ( RPE 6-7 )
Rest 1:30
3:00 Rest Between next set
2 x 1000m ( RPE 5-6 )
Rest 2:00
Friday 13.12.2024
-CrossFit Open Prep-
Tekkers Thrusters
WOD ( 2 Heats )
3-6-9-12-15-18
Thrusters
Burpee Over the Bar
Gymnastic (Week 5 )
Pull Ups + T2B + BMU
Saturday 14.12.2024
CrossFit Girls Bench Marks
Isabel & Grace
Barbell Warm Up
“Isabel “
AFAP
30 Power Snatch (60/40kg)
Rest 10min
“Grace”
AFAP
30 Power Clean & Jerk (6/40kg)
Barbell Club
[ Deload Week ] Repeat
Clean & Jerk Warm Up
Mechanics of the Lift 🏋🏻
EMOM 12
Power Clean + Hang Squat Clean + Power Jerk
EMOM 15
2 Front Squat + 2 Jerk
Sunday 15.12.2024
Dynamic Warm Up
Conditioning
Acid Bath 3.0
500/400m Ski
750/650m Row
1500/1350m Bike
750/650m Row
500/400m Ski
Gymnastic (Week 5 )
Pull Ups + T2B + BMU
