CROSSFIT “SERIOUS REQUEST” E.M.O.M x 15 Rounds: 1. Rope Climbs 2. V-ups 3. Double DB Push Presses, 16/22,5kg (35/50lbs) WEIGHTLIFTING (Oosterhout) Clean and Jerk STRENGTH CLASS (Oosterhout) Squat GYMNASTICS (Dongen) Muscle-Up Focus 7/8
CROSSFIT “ISABEL” BENCHMARK WORKOUT For Time: 30 Snatches, 43/60kg (95/130lbs) STRENGTH CLASS (Oosterhout) Deadlift WEIGHTLIFTING (Oosterhout) Snatch
CROSSFIT “SPEEDY GONZALES” Every 3 Minutes x 6 Rounds: 300m Row 20 Sit-Ups 10 Burpees WEIGHTLIFTING Clean and Jerk GYMNASTICS Muscle-Up 8/8 (next cycle: handstand push-up)
CROSSFIT “MURPH” BENCHMARK WORKOUT For Time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. Lees hier meer: klik hier.
CROSSFIT “Murph Prep #5” A.M.R.A.P in 30 Minutes 5 Pull-Ups 10 Push-Ups 15 Air Squats Start with 800m @ Every 10:00 WEIGHTLIFTING (Oosterhout) Clean & Jerk Focus STRENGTH CLASS (Oosterhout) Press Focus
CROSSFIT “Buikspierkwartier” E.M.O.M x 15 Rounds 1. Toes to Bar 2. Sit-Ups 3. Rest WEIGHTLIFTING (Oosterhout) Snatch Focus STRENGTH CLASS (Oosterhout) Squat Focus
CROSSFIT “Woensdag Gehaktdag” For Time 15 Push Press 15 Front Squats 15 Thrusters 10 Push Press 10 Front Squats 10 Thrusters 5 Push Press 5 Front Squats 5 Thrusters 110/75lbs 50/35kg STRENGTH CLASS (Dongen) Squats + Upperbody Focus WEIGHTLIFTING (Oosterhout) Power Clean & Power Jerk Focus GYMNASTICS (Oosterhout) Muscle-Up Focus 5/8
CROSSFIT “A Moment Of Violence” Every 3:00 x 8 Rounds 20/16 Cal Row 10 Deadlifts 5 Powercleans 135/95lbs 60/42,5kg WEIGHTLIFTING (Oosterhout) Power Snatch & Overhead Squat Focus STRENGTH CLASS (Oosterhout) Deadlift Focus GYMNASTICS (Dongen) Muscle-Up Focus 5/8
CROSSFIT “Burning Lungs” A.M.R.A.P in 15 Minutes 3 Calorie Row 6 Wallball Shots 9 Double Unders 6 Calorie Row 12 Wallball Shots 18 Double Unders Etc… Compare with 2/9/2022 STRENGTH CLASS (Oosterhout) Press Focus WEIGHTLIFTING (Oosterhout) Jerk Focus
CROSSFIT “Pull-Under” 12 Minutes For Load 1 RM Snatch WEIGHTLIFTING Snatch & Overhead Squat Focus GYMNASTICS Muscle-Up Focus 6/8
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