CROSSFIT “Tri-Athlete” A.M.R.A.P in 15 minutes: 10 Power Snatches 42,5/30kg 95/65 lbs 15 Box Jumps 20 GHD Sit-ups WEIGHTLIFTING (Oosterhout) Clean & Jerk Strength & Overhead Stability (3/4) STRENGTH CLASS (Oosterhout) Deadlift Strength & Holds (3/4) GYMNASTICS Toes to Bar 3/8
CROSSFIT “Co-Operative” For Time 100 Calorie Row 100 Wall Balls 9/6kg 20/14 lbs 100 Kettlebell Swings 32/24kg Partners alternate every 10 reps ENDURANCE (O’HOUT) “What the Cardio?” For Time 100/80 Cal Row Erg 50 Shuttle Runs 100/80 Cal Echo Bike Every minute perform 5 Burpees 1 shuttle = 2 x 6m
CROSSFIT “Open 19.4” For total time 3 rounds of: 10 snatches 42,5/30kg 12 bar-facing burpees Then, rest 3 minutes before continuing with 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees WEIGHTLIFTING Snatch Strength & Overhead Stability (3/4) GYMNASTICS Toes to Bar 4/8 ENDURANCE (Dongen) “Lightning MCQueen” Every 5:00 x 8 rounds 20/16 Cal Row…
STRENGTH CLASS Full-body CROSSFIT “Shaggy Combi” 3 Rounds For Time 800m Run 15 Toes-to-Bar 20 Dumbbell Thrusters 2 x 50/35lbs ENDURANCE “Lightning MCQueen” Every 5:00 x 8 rounds 20/16 Cal Row 20 Light Burpees 10 DB Snatches DB 22,5/16kg
CROSSFIT “Queen’s Gambit” A.M.R.A.P in 18 Minutes 400m Run 30 Cleans 20 Handstand Push Ups 10 Double DB Snatches BB: 60/42,5kg 135/95lbs DB: 22,5/16kg 50/35lbs WEIGHTLIFTING (Oosterhout) Snatch Strength & Overhead Stability 2/4 STRENGTH CLASS (Oosterhout) Press Strength & Holds 2/4 STRENGTH CLASS (Dongen) Strength + Upper Body (2/4)
CROSSFIT “Second Love” A) A.M.R.A.P in 9 Minutes 2 Wall Walks 4 Double DB Box Step Overs 22,5/16kg 50/35lbs 8 Toes to Bars Rest 2:00 B) For Time 100 Double Unders 50 Pull-Ups 25 Double DB Cleans 22,5/16kg 50/35lbs WEIGHTLIFTING (Oosterhout) Clean & Jerk Strength & Overhead Stability (2/4) STRENGTH CLASS (Oosterhout) Squat Strength &…
CROSSFIT “Open 14.3” A.M.R.A.P in 8 Minutes 10 Deadlifts (135/95 lb) 15 Box Jumps (24/20 in) 15 Deadlifts (185/135 lb) 15 Box Jumps (24/20 in) 20 Deadlifts (225/155 lb) 15 Box Jumps (24/20 in) 25 Deadlifts (275/185 lb) 15 Box Jumps (24/20 in) 30 Deadlifts (315/205 lb) 15 Box Jumps (24/20 in) 35 Deadlifts (365/225…
CROSSFIT “Sweatfest” For Time 5000m Row WEIGHTLIFTING (Oosterhout) Clean & Jerk Strength & Overhead Stability (2/4) STRENGTH CLASS (Oosterhout) Deadlift Strength & Holds (2/4) GYMNASTICS Toes to Bar 1/8
CROSSFIT “Battle Buddies!” A.M.R.A.P in 12 Minutes 8 Dumbbell Hang Snatches 22,5/16kg 50/35lbs 6 Toes to Bar 1 Suicide Run Into: 12 Rounds For Time 20 Double-Unders 10 Bar-Facing Burpees 5 Overhead Squats 42,5/30kg 95/65lbs ENDURANCE (O’HOUT) “For Speed, Max BPM” AM.R.A.P in 40 Minutes w/ teams of 3 You go, I go 100m Run…
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