CROSSFIT “Brakecheck” A.M.R.A.P in 5 Minutes x 3 Rounds Rest 1:00 Between Rounds 1. 12/9 Cal Row 10 Double DB Push Press 22,5/16kg 50/35lbs 2. 50 Double Unders 6 Double DB Devil’s Press 22,5/16kg 50/35lbs 3. 6 Shuttle Sprints 10 Push Ups WEIGHTLIFTING (Oosterhout) Clean & Jerk STRENGTH CLASS Press (Oosterhout) Deadlifts + Upperbody (Dongen)
CROSSFIT “Blinders” A.M.R.A.P in 35 Minutes Row 500m 50 Sit-Ups 40 Lunges 30 Burpees 20 Wallball Shots 20/14lbs WEIGHTLIFTING (Oosterhout) Snatch STRENGTH CLASS (Oosterhout) Squats
CROSSFIT “Dobermann” 3 Rounds For Time 20 Cleans & Jerks 15m Handstand Walk 60/42,5kg 135/95lbs STRENGTH CLASS (Dongen) Squats + Upperbody WEIGHTLIFTING (Oosterhout) Snatch GYMNASTICS (Oosterhout) Pull-up 5/8
CROSSFIT “Triple Header” For Time 3 Rounds Of 20 Pull-Ups 20 Deadlifts Directly Into: 30 Overhead Squats Directly Into: 3 Rounds Of 10 Muscle-Ups 10 Snatches 50/35kg 110/75lbs WEIGHTLIFTING (Oosterhout) Snatch STRENGTH CLASS (Oosterhout) Deadlift GYMNASTICS (Dongen) Pull-up 5/8
CROSSFIT “Mind Your Step” 21-15-9 Repetitions For Time Cal Cardio Box Jumps 20/24″ Pistol Squats
CROSSFIT “Annie Benchmark Workout” 50-40-30-20-10 Repetitions For Time Double Unders Sit-Ups WEIGHTLIFTING Clean & Jerk GYMNASTICS Pull-up 6/8
STRENGTH CLASS Full-body CROSSFIT “Gwen Benchmark Workout” For Load 15-12-9 Repetitions Of Clean & Jerk (Unbroken)
CROSSFIT “Fran Benchmark Workout” 21-15-9 Reps For Time Thrusters 42,5/30kg 95/65lbs Pull-Ups WEIGHTLIFTING (Oosterhout) Snatch STRENGTH CLASS Deadlifts (Oosterhout) Squats+ Upperbody (Dongen)
CROSSFIT “Sandman” E.2:30.O.2:30 x 5 Rounds 10 Double DB Deadlifts 5 Double DB Devil’s Press 3 Double DB Push Press – Max Reps GHD Sit-Ups 2 x 22,5/16kg 50/35lbs WEIGHTLIFTING (Oosterhout) Clean & Jerk STRENGTH CLASS (Oosterhout) Press
CROSSFIT “Velocity” A.M.R.A.P in 15 Minutes 3 Muscle-Ups 6 Handstand Push Up 9 Front Squats 60/42,5kg 135/95lbs STRENGTH CLASS (Dongen) Deadlift + Upperbody WEIGHTLIFTING (Oosterhout) Clean & Jerk GYMNASTICS (Oosterhout) Pull-up 3/8
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