WODs-LOCATION-HALL 6
| 1.05 | CrossFit |
| A) Bench Press 5×5 @75%/RPE 7.5 (across) | |
| after each set perform 30 sec reverse Plank | |
| B) WOD: FOR TIME | |
| 21-15-12-9-6 | |
| – Cal Row | |
| – KB Thrusters @2×24/16kg | |
| 2.05 | CrossFit |
| A) Every 2 min x 5: | |
| – 200m Run | |
| – 2 Rope Climbs | |
| TIME LEFT = REST | |
| B) WOD: 5 ROUNDS | |
| – 60m Farmers Carry @ AHAP | |
| – 75 Double Under | |
| 3.05 | CrossFit |
| A) Deadlift 5×5 @75%/RPE 7.5 (across) | |
| after each set perform 5+5 Single leg slow eccentric STEP DOWN | |
| B) WOD: 12 EMOM | |
| Min 1: 5 Hang Squat Clean @70/48 kg | |
| Min 2: 10 Box Jumps @24/20” | |
| C) Accessory work ( can be done after class ): | |
| 3 x 30 sec per side – KB Suitcase Hold @AHAP | |
| 4.05 | CrossFit |
| KIPPING MOVEMENT PRACTICE | |
| A) 4 Supersets: | |
| – 12 Big swing core/hip and shoulder focus | |
| – 12 Hollow Rocks | |
| – 8 Hollow Push with 2-sec hold (hanging on the bar) | |
| WOD: 15 min AMRAP | |
| – 10 Burpees Pull Ups | |
| – 15 USA KB Swings @24/16 kg | |
| – 60 Double Unders | |
| 5.05 | Closed Bevrijdingsdag |
| 6.05 | CrossFit |
| WOD: BUDDY WOD | |
| BUY IN: | |
| – 1.1 km Run (together – 700+400m) | |
| THEN 30 ROUNDS: | |
| – 1 Squat Clean | |
| – 2 Push Jerks | |
| – 3 Thrusters | |
| RX: 60/40kg | |
| Switch after completing full round. | |
| The set must be done unbroken. | |
| If you break the set, you start from the beginning. | |
| 7.05 | CrossFit |
| A) ±12 min Bar Muscle Ups Practice | |
| B) WOD: 18 min EMOM | |
| Min 1: 3-5 Bar Muscle Ups | |
| Min 2: 15 V-Ups | |
| Min 3: 45 sec. max cal Bike ERG dumper 10 standing |
STRENGTH-LOCATION-BACK HALL 6
| 1.05 | 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: | |
| 10 Bench Press RPE 8 | |
| 10+10 Weighted BSS |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 2.5.2023 | WORKOUT |
| E3M for 4 Sets | |
| 1 Hang Clean Pull + 1 Hang Power Clean + | |
| 1 Push Jerk | |
| RPE 5.5 -7 | |
| E3M for 3 Sets | |
| 1 Hang Clean Pull + 1 Hang Power Clean + | |
| 1 Split Jerk | |
| RPE 6-7 | |
| E2M for 3 Sets | |
| 1 Hang Clean + 1 Split Jerk | |
| RPE 7-8 | |
| E2M for 4 Sets | |
| 3 Clean Pulls @80% | |
| 3 Rounds for Quality | |
| 10 Goblet Squats | |
| 10 Banded Glute Bridge ups | |
| 10 DB Hammer Curls |
