WODs-LOCATION-HALL 6
| 24.04 | CrossFit |
| A) Bench Press 5×5 @70%/RPE 7 (across) | |
| after each set perform 15-20 banded pull aparts | |
| B) WOD: 3 x 4 min AMRAP: | |
| – 10/7 cal Echo Bike | |
| – 8 Alt. DB Snatch @22.5/15kg | |
| – 6 Push Ups | |
| REST 90 sec between rounds. | |
| 25.04 | CrossFit |
| KIPPING MOVEMENT PRACTICE | |
| A) 4 Supersets: | |
| – 15 Small – hip/core dominated beat swings | |
| – 15 Hollow Rocks | |
| – 15 Lat Pushdown (elastic+PVC) | |
| B) WOD: 5 ROUNDS | |
| – 10 Chest 2 Bar Pull Ups | |
| – 20m DB Overhead Walking Lunges 1×22.5/15kg | |
| – 10 HandStand Push Ups | |
| 26.04 | CrossFit |
| A) Deadlift 5×5 @70%/RPE 7 (across) | |
| after each set perform 20-30 sec Copenhagen plank per side | |
| B) WOD: 9 min AMRAP | |
| – 6 Power Cleans @70/50kg | |
| – 60 Double Unders | |
| 27.04 | CrossFit |
| CLOSED | Koningsdag: donderdag 27 april 2023 |
| 28.04 | CrossFit |
| WOD: 30 min AMRAP | |
| – 50 Wall Balls @9/6kg | |
| – 30 Renegade Rows @2×22/15kg | |
| – 20/15 cal Echo Bike | |
| Every 3 min (start at 0-3-6-9-etc) perform 3 INVERTED Burpee 🙂 | |
| 29.04 | CrossFit |
| TEAMS OF 3 | |
| WOD: 27 min AMRAP | |
| BUY IN: 700m team carry sandbag @68/45kg | |
| Remaining time: | |
| – 8/6 cal Echo Bike | |
| – 5 Air Squats | |
| – 2 Power Snatch @60/40kg | |
| Switch after each completing full round. | |
| 30.04 | CrossFit |
| A) 4 x 20 Alternating DB Bench Press @build up | |
| after each set perform 10-12 x Face Pulls with Band | |
| B) WOD: 18 min AMRAP | |
| – 100 Double Unders | |
| – 40 Russian KB Swings @24/16kg | |
| – 20 AbMat Sit Ups | |
STRENGTH-LOCATION-BACK HALL 6
| 24.04 | A1. Strict Press with hanging KBs. 3×5 |
| A2. Strict Press 5×5. RPE 8 | |
| B. FBB Superset | |
| 3 rounds of: | |
| 10 RIng Rows (Feet on the box) | |
| 16 empty bb bicep curls | |
| 12 Burpee | |
| 29.04 | A1. Floor Press with KBs. 3x 8+8+6. In between sets perform 12 slow goblet squats |
| A2. Strict Press 5×3 RPE 9 | |
| FBB Super set | |
| 3 rounds of: | |
| 12 Back Squats. RPE 7 | |
| 20/17 Cal Erg Bike (To be achieved in approx. 60 sc) | |
| 10+10 Donkey Kicks with elastic | |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 25.04 | WORKOUT |
| Snatch | |
| Waves | |
| 3 @ 75% – 2 @ 80% – 1 @ 85% | |
| 3 @ 80% – 2 @ 85% – 1 @ 90 | |
| 3 @ 85% – 2 @ 90% – 1 @ 95 | |
| A Set every 2 min (2 min after single) | |
| Clean and Jerk | |
| Waves | |
| 3+1 @ 75% – 2+1 @ 80% – 1 @ 85% | |
| 3+1 @ 80% – 2+1 @ 85% – 1 @ 90 | |
| 3+1 @ 85% – 2+1 @ 90% – 1 @ 95 | |
| A Set every 2:30 min (2:30 after every single) |
