CROSSFIT “Stairway From Hell” For Time 5 box jumps over 24/20 10 toes to bar 5 cleans 60/42,5 5 box jumps over 24/20 10 toes to bar 5 cleans 70/50 5 box jumps over 10 toes to bar 3 cleans 80/57,5 5 box jump overs 24/20 10 toes to bar 3 cleans 90/65 WEIGHTLIFTING Clean…
STRENGTH CLASS Full-body CROSSFIT “Wandering” 10 Rounds For Time 20/15 Cal Row 8 Snatches 42,5/30kg ENDURANCE “Endurance Benchmark Prep (1/2)” A.M.R.A.P. in 35 Minutes 400m Run 20m Overhead DB Walking Lunge 100m Farmer Carry 20m DB Walking Lunge INTO For Time 50 Wall Balls TC 5:00 DB 22,5/15kg KB 2x 24/16kg WB 9/6kg
CROSSFIT “Seeing Double” 5 Rounds For Time Of: 10 Clean ’n Double Jerk, 50/30kg 20/15 Cal row WEIGHTLIFTING (Oosterhout) Clean & Jerk & Snatch STRENGTH CLASS (Oosterhout) Lower Body STRENGTH CLASS (Dongen) Strongman
CROSSFIT “Workplace” A.M.R.A.P. in 12 Minutes 8 Toes to Bars 16 Alt. DB Snatches 22,5/16kg or 50/35lbs 24 Lunges WEIGHTLIFTING (Oosterhout) Clean & Jerk & Snatch STRENGTH CLASS (Oosterhout) Upperbody ENDURANCE (Oosterhout) “Man vs The Machine” In teams of 3 accomplish 200/160 Cal Work Every 5:00 run 400m together
CROSSFIT “Despicable You” 5 Rounds For Time 50 Double Unders 10 Deadlifts 80/60kg or 175/135lbs 1 Ropeclimb STRENGTH CLASS (Oosterhout) Upperbody WEIGHTLIFTING (Oosterhout) Snatch GYMNASTICS (Oosterhout) Skill: Toes to Bar Strength: Muscle-Up (5/8) ENDURANCE (Dongen) “Man vs The Machine” In teams of 3 accomplish 200/160 Cal Work Every 5:00 run 400m together
CROSSFIT “Kelly Somethin’” 5 Rounds For Time 200m Medball Run 20 Wallball Shots WEIGHTLIFTING (Oosterhout) Snatch STRENGTH CLASS (Oosterhout) Lowerbody GYMNASTICS (DONGEN) Skill: Toes to Bar Strength: Muscle-Up (5/8)
CROSSFIT “Lost In The Ego” 10 Rounds For Time 3 Snatches 42,5/30kg or 95/65lbs 3 Muscle-Ups ENDURANCE “Chipper ’n Dale” 2 Rounds For Time 100 Double Unders 80 Air Squats 60 KB Swings 40 Push Ups 20 Burpees 10 Pull Ups 24/16kg
CROSSFIT “Country Roads” Every 4:00 x 5 Rounds 400m Run 10 Front Squats 60/42,5kg or 135/95lbs WEIGHTLIFTING Clean & Jerk GYMNASTICS Skill: Toes to Bar Strength: Muscle-Up (6/8) ENDURANCE (Dongen) “Mikko’s Triangle” E.M.O.M x 40 Minutes 1. Max Row 2. Max Shuttle Runs OR Ski 3. Max Echo Bike 4. Rest
STRENGTH CLASS Full-body CROSSFIT “Leggo!” 500m Row 21 Pull-Ups 21 Push Ups 500m Row 15 Pull Ups 15 Handstand Push Ups 500m Row 9 Pull Ups 9 Dips ENDURANCE “Mikko’s Triangle” E.M.O.M x 40 Minutes 1. Max Row 2. Max Shuttle Runs OR Ski 3. Max Echo Bike 4. Rest
CROSSFIT “Routineklus” 5 Rounds For Time 20/16 Cal Work 10 Double DB Squats 2 x 22,5/16kg or 50/35lbs 15 Pull-Ups 5 Double DB Push Press 2 x 22,5/16kg or 50/35lbs WEIGHTLIFTING (Oosterhout) SNATCH Deload Week STRENGTH CLASS (Oosterhout) 1RM Week STRENGTH CLASS (Dongen) Strongman
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