WODs-LOCATION-HALL 6
| 10.04 | CrossFit |
| CLOSED | tweede paasdag |
| 11.04 | CrossFit |
| A) 1RM Clean and Jerk – any style | |
| CAP: 20 | |
| B) WOD: FOR TIME | |
| 21-15-9 | |
| – Deadlifts @103/70kg | |
| – High Box Jump @30/24” | |
| 12.04 | CrossFit |
| A) 1RM Weighted Pull Up | |
| CAP: 15 | |
| B) WOD: GIRL WOD ”HELEN” | |
| 3 ROUNDS | |
| – 400m Run | |
| – 24 USA KB Swings @24/16kg | |
| – 12 Pull Ups | |
| 13.04 | CrossFit |
| A) 1RM Snatch – any style | |
| CAP: 20 | |
| B) WOD: HERO WOD ”RANDY” | |
| FOR TIME | |
| – 75 Snatches @35/25kg | |
| 14.04 | CrossFit |
| WOD: 6 ROUNDS | |
| – 400m Run | |
| – 17 Burpee Box Jump Over @24/20” | |
| – 19 Wall Balls @9/6kg | |
| 15.04 | CrossFit |
| WOD: PARTNER WOD | |
| FOR TIME | |
| – 100 cal Echo Bike | |
| – 100 Push Ups | |
| – 100 cal Echo Bike | |
| – 100 Power Cleans @53/35kg | |
| – 100 cal Echo Bike | |
| 16.04 | CrossFit |
| A) 3 SuperSets: | |
| – 15m Death March Double DB @build up | |
| – 20+20 Weighted Calf Raises @build up | |
| B) WOD: 15 min AMRAP | |
| – 3 Sandbag Over the Shoulder Clean @68/45kg | |
| – 10 V-Ups | |
| – 40 Double Unders |
STRENGTH-LOCATION-BACK HALL 6
| 10 Apr 23 | CLOSED Pasen maandag |
| 15 Apr 23 | Week 3 |
| A. Strict Press. 5X2. RPE 9. 2.5 min per set | |
| B. Bench Press. 3×10. RPE 7. (3-0-3-0). 3 min per set. After each set perform 10+10 | |
| slow reverse lunges with 1 DB on the back. | |
| C. FBB. 3 supersets every 4 min of: | |
| 7+7 Box step downs with 1 DB | |
| 10 Double DB Hang Squat Cleans |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 11.04.2023 | Time Cap |
| 5 Air Split Jerk + 10 Jumps in Split Position | 10min |
| Split Jerk | 30min |
| Strict Press in Split Jerk stance | 20min |
