WORKOUT OF THE DAY

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

WEIGHTLIFTING (Oosterhout) 

Hang Clean + Power Jerk Focus

STRENGTH CLASS (Oosterhout) 

Deadlift Focus

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

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