CROSSFIT
“Fran Benchmark Workout”
21-15-9 Reps For Time
Thrusters 42,5/30kg or 95/65lbs
Pull-Ups
WEIGHTLIFTING (Oosterhout)
1RM Week
STRENGTH CLASS (Oosterhout)
Front Squat
1RM Prep (4/4)
ENDURANCE (Oosterhout)
“RATATA”
Every 4:00 x 8 Rounds
TABATA
1 Shuttle Runs
2 Wall Balls
3 DB Snatch
4 Burpee over DB
5 Shuttle Runs
6 V-Ups
7 American KB Swing
8 KB Overhead Lunges
KB 24/16kg
DB 22,5/16kg / 50/35 lbs