CROSSFIT “The Long Road” A.M.R.A.P in 30 Minutes 1000m Row 30 Kettlebell Swings 20 Goblet Squats 1000m Row 20 Kettlebell Snatches 10 Kettlebell Turkish Get-Ups STRENGTH CLASS (Dongen) Squats + Upperbody Focus WEIGHTLIFTING (Oosterhout) Clean Pull & Clean Focus GYMNASTICS (Oosterhout) Muscle-Up Focus 1/8
CROSSFIT “Victory Lap” 4 Rounds For Time 400m run 20 Box Jumps 10 Chest-to-bar pull-ups Compare with 15/12/22 WEIGHTLIFTING (Oosterhout) Low Hang Snatch Focus STRENGTH CLASS (Oosterhout) Squat Focus GYMNASTICS (Dongen) Muscle-Up Focus 1/8
CROSSFIT “Cinco De A.M.R.A.P” Five 3-minute A.M.R.A.P’s 9 Toes to Bar 6 Power Cleans 3 Shoulder to Overhead 1 Minute Rest 135/95lbs 60/42,5kg STRENGTH CLASS (Oosterhout) Deadlift Focus WEIGHTLIFTING (Oosterhout) Power Clean & Front Squat Focus
CROSSFIT “Alphalift” 5-5-3-3-2-1 Reps For Load Overhead Squat WEIGHTLIFTING Power Snatch & Overhead Squat Focus GYMNASTICS Muscle-Up Focus 2/8
CROSSFIT “Murph Prep #4 Creator Mode” 600 Reps For Time w/ Buddy Calorie Work Pull-Ups Push Ups Squats STRENGTH CLASS Full Body Focus
CROSSFIT “Road Runner” Run 800m Plank 1:00 Run 800m False Grip Hang 1:00 Run 800m Wall Sit 1:00 WEIGHTLIFTING (Oosterhout) Snatch + Hang Snatch Focus STRENGTH CLASS (Oosterhout) Press Focus
CROSSFIT “Plushi” 30 Hand Released Push Ups 30 Double DB Box Step Over 20 Hand Released Push Ups 20 Double DB Box Step Over 10 Hand Released Push Ups 10 Double DB Box Step Over 10 Pull-Ups 10 Double DB Deadlifts 20 Pull-Ups 20 Double DB Deadlifts 30 Pull-Ups 30 Double DB Deadlifts 50/35lbs 22,5/16kg…
CROSSFIT “Encore” E.M.O.M x 18 Rounds 1. Toes To Bar 2. Kettlebell Swings 3. Rest STRENGTH CLASS (Dongen) Squats + Upperbody Focus WEIGHTLIFTING (Oosterhout) Snatch + Overhead Squat Focus GYMNASTICS (Oosterhout) Pull-Up Focus 7/8
CROSSFIT KONINGSSMASHER Fun Things First. Added with some real sweats.
CROSSFIT “Franside Down” For Time 9-15-21 Handstand Push Ups Snatches 95/65lbs 42,5/30kg STRENGTH CLASS (Oosterhout) Squat Focus WEIGHTLIFTING (Oosterhout) Drop Snatch + Overhead Squat Focus
