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
