STRENGTH CLASS Full-body CROSSFIT “Maikol” For Time 50 Pull-Ups 100 Push Ups 200 Air Squats Every 2:00 perform 5 Shuttle Sprints (10m) ENDURANCE “I Do This For The Endorphin Rush” 20 Rounds for Time 5 Shuttle Runs 3 Burpees to Target 12m KB Mixed Carry Shuttle = 2x 6m KB 2x 24/16kg
CROSSFIT “Mashed Potatoes” 4 Rounds For Time 20 Cal Row 30 DB Alt. Snatches 50/35lbs or 22,5/16kg 40 Double Unders 10 Bar Muscle-Ups WEIGHTLIFTING (Oosterhout) Clean & Jerk Consistency & Efficiency (2/4) STRENGTH CLASS (Oosterhout) Front Squat Increasing Weights, Descending Volume (2/4) STRENGTH CLASS (Dongen) Lower Body Increasing Weights, Descending Volume (2/4)
CROSSFIT “Barbara Benchmark Workout” 5 Rounds For Time 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats 3 minutes Rest WEIGHTLIFTING (Oosterhout) Snatch Consistency & Efficiency (2/4) STRENGTH CLASS (Oosterhout) Deadlift Increasing Weights, Descending Volume (2/4) ENDURANCE (Oosterhout) “Murph Prep #4” On a 40:00 Clock 1600m Run @ 10:00 15 Rounds* 5 Pull Ups 10…
CROSSFIT “Just The 2 Of Us” A.M.R.A.P. in 15 Minutes 20/16 Cal Cardio 10 Clean & Jerk 22,5/16kg STRENGTH CLASS (Oosterhout) Back Squat Increasing Volume, Descending Reps (2/4) STRENGTH CLASS (Dongen) Upper Body Increasing Volume, Descending Reps (2/4) WEIGHTLIFTING (Oosterhout) Clean & Jerk Consistency & Efficiency (2/4) GYMNASTICS (Oosterhout) Skill: Pull-Up Strength: Toes to Bar…
CROSSFIT “Way of the Road” Person A: 200m Farmer Carry Person B: Buy-in: 200m Run Into… As Many Reps Of Possible: 9 Kettlebell Swings 6 Handstand Push-ups 3 Box Facing Burpee Box Jump, 24/30″ Score = reps in the AMRAP. Switch when part A is finished. Cut-off @ 35 minutes.
CROSSFIT “Puzzle-Game” 3 Rounds For Time 30 Double Under Cross-Overs 5 Deadlifts 265/200lbs or 120/90kg 15 Toes to Bars 1 Clean 265/200lbs or 120/90kg ENDURANCE “Everybody, Do The Flop!” A.MR.A.P. in 40 Minutes w/ Team of 3 10/8 Cal Echo Bike 5 Thrusters 110/75lbs or 50/35kg 3 Bar-Facing Burpees
CROSSFIT “Military” 20-14-8 Reps For Time DB Alt. Hang Snatch DB Box Step Up Push Up DB Goblet Squat Dumbbell 50/35lbs or 22,5/16kg WEIGHTLIFTING Clean & Jerk Consistensy & Efficiency (2/4) GYMNASTICS Skill: Pull-Up Strength: Toes to Bar (4/8) ENDURANCE (Dongen) “Its-a-me, Cardio!” For Time 200-400-600-800-1000 meter Row-Erg 20-40-60-80-100 Air Squats 10-20-30-40-50 Easy Burpees
STRENGTH CLASS Full-body CROSSFIT “Hipster” 4 Rounds For Time 20 Wallballs 20/14lbs or 9/6kg 10 Power Cleans 155/110lbs or 70/50kg ENDURANCE “Its-a-me, Cardio!” For Time 200-400-600-800-1000 meter Row-Erg 20-40-60-80-100 Air Squats 10-20-30-40-50 Easy Burpees
CROSSFIT “Snap!” 30-22-14-6 Reps For Time American KB Swing 24/16kg Air Squat Sit Up Push Up WEIGHTLIFTING (Oosterhout) Clean & Jerk Consistency & Efficiency (1/4) STRENGTH CLASS (Oosterhout) Front Squat Increasing Weights, Descending Volume (1/4) STRENGTH CLASS (Dongen) Lower Body Increasing Weights, Descending Volume (1/4)
CROSSFIT “Quarterfinals Workout 1” 4 Rounds For Max Reps Of 1 Minute Of Snatches 1 Minute of Rowing For Calories 1 Minute Of Double DB Box Step Ups 20″ 1 Minute of Rest 61/38kg or 135/95lbs Barbell 2 x 22,5/15kg or 50/35lbs Dumbbells WEIGHTLIFTING (Oosterhout) Snatch Consistency & Efficiency (1/4) STRENGTH CLASS (Oosterhout) Deadlift Increasing…
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