CROSSFIT “Golden Hour” Every 3:00 on a 5:00 Clock x 5 Rounds 10 Calorie Work/Echo 15 Kettlebell Swings 32/24kg 20 Weighted Sit-Ups Max Meters Handstand Walk STRENGTH CLASS (Oosterhout) 1RM Week STRENGTH CLASS (Dongen) 1RM Week WEIGHTLIFTING (Oosterhout) 1RM Week GYMNASTICS (Oosterhout) Skill: Muscle-Up Strength: Handstand Push Up (1/8) ENDURANCE (Dongen) “30 Minuten Beuken” A.M.R.A.P…
CROSSFIT “DT” 5 Rounds For Time 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks 70/50kg or 155/105lbs WEIGHTLIFTING (Oosterhout) 1RM Week STRENGTH CLASS (Oosterhout) 1RM Week GYMNASTICS (DONGEN) Skill: Muscle-Up Strength: Handstand Push Up (1/8)
CROSSFIT “Sloppy” 2 Rounds For Time 100 Double Unders 10 (Ring) Muscle-Ups 20 Burpee Box Jump Overs 10 Turkish Get Ups ENDURANCE “Strong-Viking” A.M.R.A.P 40 in Teams of 2 800m Run 40 Double DB Squats 30 Double DB Push Press 20 D-Ball/Sandbag over the Box 10 Burpee Box Get Overs DB 2x 22,5/16 kg 50/35…
CROSSFIT “Testosteroff” E.M.O.M x 25 Minutes 1. Overhead Squats 2. Cleans 3. Back Squats 4. Deadlifts 5. Rest WEIGHTLIFTING 1RM Week GYMNASTICS Skill: Muscle-Up Strength: Handstand Push Up (2/8) ENDURANCE (Dongen) “Multiple Roads Lead to Rome” For Time 3000m Row-Erg 125 Back Squats 100 Burpees over the rower 75 Hang Power Cleans Barbell 50/35 kg…
CROSSFIT “Meet Hyrox” For Time Run 400m 50 Wallball Shots 9/6kg or 20/14lbs Row 1000m 100m Farmer Carry 2 x 24/16kg Run 400m 30m Burpee Broad Jumps Row 500m 100 Double Unders WEIGHTLIFTING (Oosterhout) Clean & Jerk Heavy Singles & Lift Off Prep (4/4) STRENGTH CLASS (Oosterhout) Front Squat Heavy Weights & 1RM Prep(4/4) STRENGTH…
CROSSFIT “Meet Gymnastics” A.M.R.A.P in 20 Minutes 10 Toes to Bar 15 Handstand Push Ups 20 Pull-Ups 25 Box Jumps 30 Push Ups WEIGHTLIFTING (Oosterhout) Snatch Heavy Singles & Lift Off Prep Snatch (4/4) STRENGTH CLASS (Oosterhout) Deadlift Heavy Weights & 1RM Prep Deadlift (4/4) ENDURANCE (Oosterhout) “We Will Walk 500 Miles” For Time w/…
CROSSFIT “Meet Weightlifting” Every 1:30 x 15 Rounds 1 Clean 1 Front Squat 1 Shoulder to Overhead 1 Front Squat Score = Heaviest Complex STRENGTH CLASS (Oosterhout) Back Squat Heavy Weights & 1RM Prep Back Squat (4/4) STRENGTH CLASS (Dongen) Upper Body Heavy Weights & 1RM Prep Upper Body (4/4) WEIGHTLIFTING (Oosterhout) Clean & Jerk…
CROSSFIT “Meet Cardio” E.M.O.M. x 40 Minutes 1. Ski 2. Bike 3. Row 4. Rest WEIGHTLIFTING (Oosterhout) Snatch Heavy Singles & Lift Off Prep (4/4) STRENGTH CLASS (Oosterhout) Push Press Heavy Weights & 1RM Prep Push Press(4/4) GYMNASTICS (DONGEN) Skill: Toes to Bar Strength: Muscle-Up (7/8)
CROSSFIT “Meet Metabolic Conditioning” 4 Rounds For Time 12 Calorie Work 10 Box Jumps Over 15 Pull-Ups 20 Alt. Dumbbell Snatches 22,5/16kg or 50/35lbs ENDURANCE “Strong-Man” 5 Rounds 6:00 ON/2:00 OFF 1. A.M.R.A.P. 200m Run 100m Sandbag Carry 2. A.M.R.A.P. 15 Burpees 30m Sled Push OR DB Lunges 3. For Time 200m D-Ball Carry 30…
