ENDURANCE-Hall 4
| 10.04 | |
| CLOSED | EASTER maandag 10 april 2023 |
| 12.04 | Endurance |
| WOD: PARTNER WOD | |
| Buy IN: 300 Double Unders | |
| Then | |
| – 5000 m Row | |
| After each 1km run together 200m | |
| Then | |
| Buy OUT: 50 Synchro Alternating DB Snatches @15/10kg | |
U1 LITE-Hall 4
| 11.04 | CrossFit Lite |
| A) 1RM Clean and Jerk – any style | |
| CAP: 20 | |
| B) WOD: FOR TIME | |
| 21-15-9 | |
| – Deadlift @61/43 | |
| – High Box Jump ( go higher than usual ) | |
| 13.04 | CrossFit Lite |
| A) 1RM Snatch – any style | |
| CAP: 20 | |
| B) WOD: HERO WOD ”RANDY” Lite | |
| FOR TIME | |
| – 75 Snatches @25/15 kg | |
| 14.04 | CrossFit Lite |
| WOD: 6 ROUNDS | |
| – 400m Run | |
| – 17 Burpee Box Jump Over | |
| – 19 Wall Balls @6/4kg | |
| 15.04 | CrossFit Lite |
| WOD: PARTNER WOD | |
| FOR TIME | |
| – 100 cal Row | |
| – 100 Push Ups | |
| – 100 cal Row | |
| – 100 Power Cleans @40/30 kg | |
| – 100 cal Row |
Hyrox – Hall 4
| Di 11.4.23 | Hyrox training |
| “CROSBY” | |
| 5 Rounds for Time 1,000 meter Run 30 Wall Ball Shots (9/6kg)Time Cap: 40 minutes |
|
| Do 13.4.23 | Hyrox training |
| A) Strict press 5-5-5-5-5 | |
| Time cap 15 Min | |
| B) Emom 25 Min (5 rounds) | |
| 1Min: Max push ups | |
| 2Min: Max sled push | |
| 3Min: Max Burpees | |
| 4Min: Max alt. Db snatches 15/10 kilo | |
| 5Min: Rest | |
U1 FUNDAMENTALS-Back Hall 4
| 10-4-2023 | CLOSED Easter Monday |
| 12-4-2023 | Fundamental #6 Sumo Deadlift High Pull & Box Jumps |
U1 Fit Mom-Back Hall 4
CLOSED 10-04-2023 & 14-03-2023
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