Programming Week 20-2023-Hall 6

WODs-LOCATION-HALL 6

15.05	CrossFit
	A) Bench Press 5×5 @83%/RPE 8.3 (across)
	after each set perform 15-20 Banded Pull Aparts

	B) WOD:
	8 min EMOM
	Min 1: 12 Burpees Box Jump Over
	Min 2: 15 Russian KB Swings @24/16kg
	Straight into:
	4 min Row for max Cal.

16.05	CrossFit
	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
	– Air Squats
	– Sit Ups




17.05	CrossFit
	A) Deadlift 5×5 @83%/RPE 8.3 (across)
	after each set perform 20 Russian Twists

	B) WOD: 14 min EMOM
	Min 1: 50 Double Unders
	Min 2: 5 Sandbag over the shoulder clean @68/45kg

18.05	CrossFit
CLOSED	Hemelvaartsdag: donderdag 18 mei 2023
19.05	CrossFit
	WOD: 10 Rounds
	– 250/200m Row
	– 35 Double Unders
	– 18 Russian KB Swings @24/16 kg
	REST 30 sec



20.05	CrossFit
	WOD: BUDDY WOD
	3 ROUNDS
	– 700m Run (Together)
	– 20 Synchro DB Snatches @22.5/15kg
	– 60 cal Row
	– 20 Synchro Burpees over the DB



21.05	CrossFit
	A) ±15 Quality handstand walk practice

	B) WOD: 18 min AMRAP (Q)
	– 4 Chin Ups
	– 10m handStand walk
	– 10/8 Cal Bike Erg – dumper @10

STRENGTH-LOCATION-BACK HALL 6

WEIGHTLIFTING-LOCATION-BACK HALL 6