CROSSFIT “Bodyrocker” For Time 21 Cal Cardio 15 Box Jumps 30/24″ 9 Wall Walks 15 Cal Cardio 9 Box Jumps 30/24″ 6 Wall Walks 9 Cal Cardio 6 Box Jumps 30/24″ 3 Wall Walks WEIGHTLIFTING Clean & Jerk Focus GYMNASTICS Pull-Up Focus 8/8
CROSSFIT “SUNDAY SMASHER” For Time W/ Buddy: 1 mile run (with buddy) 50 burpees over the bar 50 deadlifts @ 70/100kg 100 hang power snatches @ 15/20kg 50 deadlifts @ 70/100kg 50 burpees over the bar 1 mile run (with buddy) Split the reps as desired STRENGTH CLASS Full Body Focus
CROSSFIT “B.O.T.B Workout 2 Prep” 4 Rounds For Time 4 Muscle-ups 8 Burpee Box Jump/Step Over, 20/24″ 12 One Arm Dumbbell Snatches, 15/22,5kg WEIGHTLIFTING (Oosterhout) Hang Clean + Power Jerk Focus STRENGTH CLASS (Oosterhout) Deadlift Focus
CROSSFIT “Popeye” 3 Rounds For Time Of 20 Deadlifts 20 Back Squats 20 Cleans 20 Shoulder to Overhead 135/95lbs 60/42,5kg WEIGHTLIFTING (Oosterhout) Low Hang Snatch Pull + Low Hang Snatch Focus STRENGTH CLASS (Oosterhout) Squat Focus
CROSSFIT “Grooveyard” E.2M.O.2M x 20 Rounds 1. Run 400m 2. 100 Double Unders 3. 20/16 Cal Row 4. Rest STRENGTH CLASS (Dongen) Squats + Upperbody Focus WEIGHTLIFTING (Oosterhout) Low Hang Clean Focus GYMNASTICS (Oosterhout) Pull-Up Focus 5/8
CROSSFIT “Cindy Benchmark Workout” A.M.R.A.P in 20 Minutes 5 Pull-Ups 10 Push Ups 15 Air Squats Eventueel + Weightvest WEIGHTLIFTING (Oosterhout) 3 Position Snatch Focus STRENGTH CLASS (Oosterhout) Press Focus GYMNASTICS (Dongen) Pull-Up Focus 5/8
CROSSFIT “B.O.T.B BuddyPrep” w/ Buddy A.M.R.A.P in 15 Minutes 15 Cal Row 15 Toes-To-Bar 15 Double Dumbbell Power Cleans @ 2×15/22,5kg 15 Wall Ball Shots @ 6/9kg 15 Weighted Sit-ups @ 15/20kg plate STRENGTH CLASS (Oosterhout) Deadlift Focus WEIGHTLIFTING (Oosterhout) Low Hang Clean Pull + Low Hang Clean + Jerk Focus
CROSSFIT “Test The Chest” For Load 5-5-3-3-3 Bench Press WEIGHTLIFTING Power Snatch + Snatch Balance + Overhead Squat Focus GYMNASTICS Pull-Up Focus 6/8
CROSSFIT “Filthy Fifty Benchmark Workout” For Time 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings (1/.75 pood) 50 Walking Lunge Steps 50 Knees-to-Elbows 50 Push Presses (45/35 lb) 50 Back Extensions 50 Wall Ball Shots (20/14 lb) 50 Burpees 50 Double-Unders STRENGTH CLASS Full Body Focus
CROSSFIT “Murph Prep #2” 3 Rounds For Time 400m Run 5 Rounds Of: 5 Pull-Ups 10 Push Ups 15 Air Squats WEIGHTLIFTING (Oosterhout) Snatch Pull & Dip Snatch Focus STRENGTH CLASS (Oosterhout) Squat Focus
