CROSSFIT “Grettel Benchmark Workout” 10 Rounds for Time 3 Clean and Jerks 60/42,5kg or 135/95lbs 3 Burpees Over Barbell WEIGHTLIFTING Snatch 1RM Prep (1/4) GYMNASTICS Skill: Pull-Up Strength: Toes to Bar (4/8) ENDURANCE (Dongen) “Engine Builder” 5 Rounds For Time 1000/800m Row-Erg 1:1 Rest RPE 9
STRENGTH CLASS Full-body CROSSFIT “Skillnastics” E.M.O.M. x 20 Minutes 1. 12 Toes to Bar 2. 10m Handstand Walk 3. 8 Ring Dips 4. Max Reps Sit-Ups 5. Rust ENDURANCE “Engine Builder” 5 Rounds For Time 1000/800m Row-Erg 1:1 Rest RPE 9
CROSSFIT “The Damned” E.M.O.M x 15 Minutes 1. 8 Muscle-Ups 2. 8 Over & Unders 24″/30″ 3. 15 Wallball Shots WEIGHTLIFTING (Oosterhout) Snatch Power & Plyometrics (4/4) STRENGTH CLASS (Oosterhout) Deadlift Holds & Core (4/4) STRENGTH CLASS (Dongen) Strongman
CROSSFIT “Barbara-Ann Benchmark Workout” 5 Rounds for Time 20 Handstand Push-Ups 30 Deadlifts 60/42,5kg or 135/95lbs 40 Sit-Ups 50 Double-Unders Rest 3 minutes After Every Round WEIGHTLIFTING (Oosterhout) Clean & Jerk Power & Plyometrics (4/4) STRENGTH CLASS (Oosterhout) Front Squat Holds & Core (4/4) ENDURANCE (Oosterhout) “Multiple Ways to Rome” For Time w/ Buddy 3000m…
CROSSFIT “Chasing The Sun” For Time w/ Buddy 300 Calorie Work Non Worker; Every 00:45 Perform 1 Squat Clean 90/70kg or 200/155lbs STRENGTH CLASS (Oosterhout) Bench Press Holds & Core (4/4) WEIGHTLIFTING (Oosterhout) Snatch Power & Plyometrics(4/4) GYMNASTICS (Oosterhout) Skill: Pull-Ups Strength: Toes to Bar (1/8) ENDURANCE (Dongen) “Multiple Ways to Rome” For Time 3000m…
CROSSFIT “All The Way!” Every 3:00 x 5 rounds 4 Rounds 8M Double KB Walking Lunges 4 Double KB Thrusters 20/16kg Max Burpee Box Jump Over in Remaining Time 1:00 Rest After Every Round WEIGHTLIFTING (Oosterhout) Clean & Jerk Power & Plyometrics (4/4) STRENGTH CLASS (Oosterhout) Back Squat Holds & Core (4/4) GYMNASTICS (DONGEN) Skill:…
CROSSFIT “Vanish CF Action” For Time 100 Double Unders 75 Hollow Rocks 50 Floor Presses 42,5/30kg or 95/65lbs 25 Pull-Ups 75 Double Unders 50 Hollow Rocks 25 Floor Presses 42,5/30kg or 95/65lbs 50 Double Unders 25 Hollow Rocks 25 Double Unders ENDURANCE “The 100” For Time w/ Buddy 400m Run 100 DB Snatches 400m…
CROSSFIT “Team-Up!” For Time w/ Buddy 30-20-10 Kettlebell Swings 32/24kg Sit-Ups 30-20-10 Wallballs 9/6kg or 20/14lbs Push Ups 30-20-10 Calorie Row Pull-Ups 30-20-10 Goblet Squats 32/24kg Overhead Plate Lunges 20/15kg or 45/35lbs WEIGHTLIFTING Snatch Power & Plyometrics (4/4) GYMNASTICS Skill: Pull-Up Strength: Toes to Bar (1/8) ENDURANCE (Dongen) “Nowhere to Hide” For Time 400 Box…
CROSSFIT “Rollercoaster” A.M.R.A.P. in 12 Minutes 3-6-9-12… Calorie Row Handstand Push Ups Pistol Squats WEIGHTLIFTING (Oosterhout) Snatch Power & Plyometrics (3/4) STRENGTH CLASS (Oosterhout) Deadlift Holds & Core (3/4) STRENGTH CLASS (Dongen) Strongman
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