ENDURANCE-Hall 4
15.05 | Endurance |
WOD: Cal + Rounds | |
BUY IN: 5 min Echo Bike for cal – steady pace. | |
Into 12 min AMRAP: | |
– 20 DB Snatches | |
– 15 DB Goblet Squats | |
– 10 Burpees Over the DB | |
REST 3 min | |
BUY IN: 5 min Echo Bike for cal – steady pace. | |
Into 12 min AMRAP: | |
– 20 DB Hang Clean and Jerk | |
– 15 DB Lunges | |
– 10 Push Ups | |
17.05 | Endurance |
WOD: BUDDY WOD | |
15 min AMRAP | |
– 30 cal Ski Erg | |
– 20 Wall Balls @6/4kg | |
– 200 m Run ( together) | |
REST 4 min | |
15 min AMRAP | |
– 30 cal Bike Erg | |
– 20 DB Push Press @2×15/10kg | |
– 100 DU |
U1 LITE-Hall 4
16.05 | CrossFit Lite |
KIPPING MOVEMENT PRACTICE | |
A) 1 max set of Kipping Pull Ups (can be also 1/2 or 3/4 as long as movement | |
is maintain) | |
then 3 sets of around 50% from part A | |
B) 1 max set of Kipping L-Ups (can be also 3/4 or T2B as long as movement | |
and rhythm is maintain) | |
then 3 sets of around 50% from part A | |
B) WOD: FOR TIME | |
21-18-15-12-9-3 | |
– Pull Ups / Ring Rows | |
– Air Squats | |
– Sit Ups | |
– Push Ups (Box) | |
18.05 | CrossFit Lite |
CLOSED | Hemelvaartsdag: donderdag 18 mei 2023 |
19.05 | CrossFit Lite |
WOD: 10 Rounds | |
-10/8 cal Echo Bike | |
– 35 Double Unders | |
– 15 KB Swings USA @16/12 kg | |
REST 30 sec | |
20.05 | CrossFit Lite |
WOD: BUDDY WOD | |
3 ROUNDS | |
– 700m Run (Together) | |
– 20 Synchro DB Snatches @15/10 kg | |
– 50 cal Echo Bike | |
– 20 Synchro Burpees over the DB |
16.05 | Hyrox training |
A) Sled Push | |
8x 30 meter AHAP | |
B)20 Min Amrap | |
*Max push ups | |
*every break is 400 meter run | |
18.05 | Hyrox training |
Gesloten wegens hemelvaart/Closed | |
20.05 | Hyrox training |
Amrap 40 min. | |
1000 meter run | |
200 meter farmers carry 2×24/2x 16 | |
2000 meter Bike erg | |
80 burpee broad-jumps | |
1000 meter Ski Erg | |
100 sandbag alt. lunges 20/10 kg | |
U1 FUNDAMENTALS-Back Hall 4
15-5-2023 | Fundamental #5 Clean & Med ball clean |
16-5-2023 | Fundamental #6 Sumo Deadlift High Pull & Box Jumps |
17-5-2023 | Fundamental #7 Burpee & Double unders |
U1 Fit Mom-Back Hall 4
15-05-2023 & 19-05-2023
See, extra information per class, when signing in