CROSSFIT “Short Game” A.M.R.A.P in 12 Minutes 30 Double Unders 10 Toes to Bar 5 Deadlifts 265/200lbs 120/90kg WEIGHTLIFTING (Oosterhout) Snatch Strength & Speed 3/6 STRENGTH CLASS Squats (Oosterhout) Power & Balance 3/4 Squats (Dongen) Power & Upper 3/4
CROSSFIT “Gunshot” 5 Rounds For Time 15 Thrusters 400m Run 10 Devil’s Presses 30/24 Cal Row BB: 95/65lbs 42,5/30kg DB: 50/35lbs 22,5/16kg WEIGHTLIFTING (Oosterhout) Clean & Jerk Strength & Speed 3/6 STRENGTH CLASS (Oosterhout) Presses Power & Balance 3/4 ENDURANCE (Oosterhout) “Pick Your Poison” 5 Rounds For Time 500m/400m Row/Ski | 30/24 cal Echo Bike…
CROSSFIT “Amanda Benchmark Workout” 9-7-5 Reps For Time (Ring) Muscle-Ups Squat Snatches 135/95lbs 60/42,5kg STRENGTH CLASS (Dongen) Deadlifts Power & Upper 3/4 WEIGHTLIFTING (Oosterhout) Snatch Strength & Speed 3/6 GYMNASTICS (Oosterhout) Toes To Bar 1/8 ENDURANCE (Dongen) “Pick Your Poison” 5 Rounds For Time 500m/400m Row/Ski | 30/24 cal Echo Bike | 1000m/800m Bike-Erg 30…
CROSSFIT “Black Knight” 6 Rounds For Time 250m Row 5 Burpees Over Rower 10 Push Presses 110/75lbs 50/35kg WEIGHTLIFTING (Oosterhout) Clean & Jerk Strength & Speed 3/6 STRENGTH CLASS (Oosterhout) Deadlift Power & Balance 3/4 GYMNASTICS (Dongen) Toes To Bar 1/8
CROSSFIT “Boy Band Material” A.M.R.A.P in 20 Minutes w/ Buddy 50 Sync Sit-Ups 40 Cleans 30 Sync Pull-Ups 20 Snatches 100m Lunges (Alt. 10m) 135/95lbs 60/42,5kg
CROSSFIT “Step Up The Game!” E.M.O.M x 16 Rounds Odd: 8 Double DB Snatches Even: 8 Double DB Box Step Ups 50/35lbs 22,5/16kg WEIGHTLIFTING Clean & Jerk Strength & Speed 3/6 GYMNASTICS Toes To Bar 2/8 ENDURANCE (Dongen) “Attack Of The Clone” A.M.R.A.P in 40 Minutes w/ Buddy 800m Run Together 20 Synchro DB Snatch…
STRENGTH CLASS Full-body CROSSFIT “All-Rounder” 3 Rounds For Time 20 Wallball Shots 6/9kg 20 Box Jumps 20/24″ 20 Toes To Bar 20 Burpees 20 Push Press 75/110lbs 35/50kg ENDURANCE (Oosterhout) “Attack Of The Clone” A.M.R.A.P in 40 Minutes w/ Buddy 800m Run Together 20 Synchro DB Snatch 50m Burpee Broad Jumps (Split) 22,5/15kg Dumbbell
CROSSFIT “Up & Down, Side to Side, Like a Rollercoaster” 10 Rounds For Time 21 Crossovers 7 Strict Handstand Push Ups Rest 1:00 WEIGHTLIFTING (Oosterhout) Snatch Strength & Speed 2/4 STRENGTH CLASS Squats (Oosterhout) Squat + Upperbody (Dongen)
CROSSFIT “Ten Out Of Ten” Five Tabatas in 24 minutes Tabata Cardio Tabata Air Squats Tabata Pull-Ups Tabata Push-Ups Tabata Sit-Ups WEIGHTLIFTING (Oosterhout) Clean & Jerk Strength & Speed 2/4 STRENGTH CLASS (Oosterhout) Presses ENDURANCE “The Phantom Menace” A.M.R.A.P w/ Triplets in 40 Minutes P1: 40/32 Cal Echo Bike P2 & P3: A.M.R.A.P 10 KB…
CROSSFIT “Max Out” E.M.O.M. For As Long As Possible 1 Snatch 1 Clean 1 Deadlift Start with an empty barbell. Add 10lb/5kg every minute. After failing, move on to the next movement. STRENGTH CLASS (Dongen) Deadlift + Upperbody WEIGHTLIFTING (Oosterhout) Snatch Strength & Speed 2/4 GYMNASTICS (Oosterhout) Handstand Push Up 7/8 ENDURANCE (Dongen) “The Phantom…
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