Monday 15.1.2024
Dynamic Warm Up
Barbell Warm Up
WOD
6 Sets Every 4:00
15/12 Cal Bike
50 Double Unders
3 Squat Clean 90/60kg
9 Box Jump 24/20”
Tuesday 16.1.2024
CrossFit Open Prep LP
Tekkers Deadlift & Bar Facing Burpee
WOD
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlift 100/70kg
Bar Facing Burpee
*Time Cap 12min
Wednesday 17.1.2024
Stretch Flexibility
Conditioning
EMOM 28
14/12 Cal Ski
12 Wall Ball
14/12 Cal Row
12 GHD / V-Ups
Barbell Club
“Snatch”
Snatch Warm Up
3×5
Snatch Deadlift + Pull 70/75%
3×4
Power Snatch 75/80%
3×3
Squat Snatch 85/90%
3×2
OHS 100%
Thursday 18.1.2024
Dumbbell Warm Up
WOD
8 Rounds
5 Dual DB Deadlift
5 Dual DB Down Up
5 Dual DB Jerk
5 Dual DB Devil Press
Rest 1:00
RX 2×22/15kg
Friday 19.1.2024
Warm Up : Bike / Empty Bar Thrusters / Scapular Pull Ups
WOD
21-15-9
Thrusters 42/29kg
Pull Ups
Bike Cal
Gymnastic
Week 3
Rings / Dips / MU
Saturday 20.1.2024
Warm Up Barbell Snatch
Tekkers OHS Snatch Squat
Partner WOD
AMRAP 24
36 Power Snatch 40/25kg
800m Run
30 Squat Snatch 50/30kg
800m Run
24 OH Squat 60/40kg
800m Run
Barbell Club
Clean & Jerk Warm Up
“ Clean & Jerk “
3×5
Clean Deadlift 65/70%
3×4
Power Clean 70/75%
3×3
Hang Squat Clean 80/85%
3×2
Split Jerk From Rack 90%
Sunday 21.1.2024
HY-RX Prep
3 Rounds
7 Stations [ 2:00 Per Station ]
400/350 Run
80m Farmer carry (30/24kg )
40 Wall Ball ( 9/6kg )
400/350 Ski
40m Burpee Broad Jump
40m Sled ( 70/110kg )
40m Walking Lunges ( DB 20/30kg )
Rest 3:00
Gymnastic
Week 3
Rings / Dips / MU