WODs (Workout Of the Day) | CrossFit in Oosterhout en Dongen

For Time:
21 Deadlifts (102,5/70kg)
400m Run
15 Deadlifts
400m Run
12 Deadlifts
400m Run
9 Deadlifts
400m Run

From 0:00-5:00
EMOM 5:
5 Thrusters (35/25kg)

From 5:00-10:00
EMOM 5:
5 Thrusters (42,5/30kg)

From 10:00-15:00
EMOM 5:
5 Thrusters (50/35kg)

– Continue adding 7,5 / 5kg every 5:00 for as long as you are able

3 Rounds For Time:
500/400m Row
21 Push-ups
12 Strict Toes-to-Bar

Snatch Focus

Squat Focus

For Load:
Muscle Snatch
1-1-1-1-1
Power Snatch
1-1-1-1-1
Squat Snatch
1-1-1-1-1

6 Rounds For Time (With Buddy):
21/15 Calorie Bike
21 Box Jumps (24/20″)
21 Sit-ups

– Alternate full rounds with a partner.

3 Rounds For Time:
50 Alternating Single-Leg Squats
7 Muscle-ups
10 Hang Power Cleans (80/55KG)

Handstand Focus

Clean Focus

Press Focus

AMRAP 20 (WITH BUDDY):
5 Burpees
1 Rope Climb
30 Double Unders

– Alternate full rounds with a partner.

Jerk Focus

Press Focus