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 |