CROSSFIT
“Five Guys”
5 x 4:00|1:00
1)
15 Wallball Shots 9/6kg or 20/14lbs
10 Pull-Ups
2)
10 Toes to Bars
10 Box Step Ups 24/20″
3)
10 Kettlebell Swing 32/24kg
10 KB Lunges
4)
20 Air Squats
10 Push Ups
5)
10 Burpees
12m Broad Jumps
STRENGTH CLASS (Oosterhout)
Backsquat, Deadlift & Press
1RM Week
WEIGHTLIFTING (Oosterhout)
Snatch & Clean & Jerk
1RM Week
GYMNASTICS (Oosterhout)
Skill: Pull-Up
Strength: Toes to Bar (3/8)
ENDURANCE (Dongen)
“Dont Stop Me Now”
For Time
90 Air Squats
80 DB Hang Snatch
70 Box Jumps
60 Goblet Squats
50 KB AM Swings
40 Push Ups
30 DB Lunges
20 DB Push Press
100m Farmer Carry
22,5/16kg / 50/35 lbs
24/20kg
Every time you break up a movement, perform a 100m Run
