CrossFit programmering 21-27 juni

Monday 21/6

Part A:

Back Squat

4x2

2x8 @ 50% of above

*build over sets

Part B:

5 rounds for time:

6 front squats

10 shoulder to over head

18/12 cal row OR 15/10 cal assault bike

Red:60kg/40kg

Black:50kg/30kg

Blue:40kg/20kg

Tuesday 22/6

Part A:

Bench Press

4x2

2x8 @ 50% of above

*build over sets

*alternate each set of doubles with 5 strict pull-ups (weighted if possible)

Part B:

PARTNER WOD!

*you go I go

Alternate 10 rounds (5 each) with your partner:

15/10 cal assault bike or 12/8 cal ski erg

12m Double DB lunge with DBs on shoulders

6 double DB hang power snatch

Red:22,5kg/15kg

Black:17,5kg/12,5kg

Blue:10kg/7.5kg

Wednesday 23/6:

Part A:

Deadlift

4x1 @95-105%

*build up to a heavy single

*rest 2-3mins between sets

Part B:

“Helen”

3 rounds for time:

400m

21 KB swings 24kg/16kg

12 Pull-ups

Thursday 24/6:

Part A:

Push Press

Build up to a heavy single push press

2x6@50% of above (drop sets)

Part B:

5 rounds of:

2 mins on 2 mins off

:

2 thrusters

2 TTB

2 burpees over the bar

4...

6...

*start the next round from where you left off

*see where you end up after 5 rounds

Red: 50kg/35kg

Black:40kg/30kg

Blue:30kg/ 20kg

Friday 25/6:

Part A:

Clean EMOM

10min EMOM

1 C&J @70-80%

*any choice of jerk

Part B:

20 min EMOM

7 wallballs

5 HSPU

3 Power cleans

Red: 80kg/60kg

Black:60kg/40kg

Blue:40kg/30kg

Saturday 26/6:

Part A:

Overhead Squats

3x8

*light to moderate weight

*build over sets

Part B:

EMOM20

Min 1- 15/10 cal row OR 12/8 cal assault bike

Min 2- 10 box jump overs

Min 3- AMRAP D-ball throws over the adjustable bars on rig

Min 4- REST

*bars for D-ball throws at nipple height

Sunday 27/6:

Part A:

Overhead complex

4sets:

2 push-press (2s pause in dip)

2 jerks (2s pause in dip)

*rest as needed

*pick light to moderate weight

Part B:

24 min AMRAP

400m

60DUs

8 single arm devils press

Red: 40kg/30kg

Black:30kg/20kg

Blue:20kg/15kg

CrossFit (Outdoor)


Monday 21/6:

Part A:

Floor Press

4x8

*rest as needed

Part B:

See how far you get up the ladder in 16 mins:

2 single arm devils press

2 jumping lunges

2 sit –ups

Tuesday 22/6

Part A:

Double DB row

4x8-12 reps

*rest as needed

Part B:

20 min AMRAP

400m run

8 Alternating DB hang power cleans

12 DB thrusters (6/6)

*1 DB

Wednesday 23/6

Part A:

Double DB split squats

4x8/8

Part B:

10min AMRAP

200m run

10 KB swings

Rest 4 mins

10min AMRAP

12/8 cal assault bike or 15/10 cal row

5 burpees box jumps

Thursday 24/6

Part A:

Tempo goblet squats

4x5

*

5s down, 1s up

*

Go every 2:30 mins


Part B:

For time:

800m run

50 air squats

50 push-ups

50 sit-ups

50 alternating hang DB snatches

800m run

Friday 25/6

Part A:

Front rack KB reverse lunges

4x12

*alternating

*rest as needed

Part B:

Every 4 mins for 5 rounds:

200m sprint

35 DUs

8 burpees

Saturday 26/6

Part A:

Turkish Get-ups

6x1/1

Part B:

See how many rounds you can accumulate in 6 rounds:

2 mins on

1 min off

10/8 cal assault bike or 12/10 cal row

8 DB push-press

*sprint speed

*start from where you left off

Sunday 27/6

Part A:

Filly Press

4x8/8

Part B:

21 min AMRAP

400m run

15 push-ups

10 V-ups

5 DB clusters

Login

Onthoud mijWachtwoord kwijt?

Meld je aan

Contactgegevens
Adresgegevens
Volgende stap
wijzig
Gym
Abonnement
Accountgegevens

Boek uw rondleiding

Winkelwagen

0
artikelen
Verzendkosten:
€ 0,00

Betalen

Adresgegevens
Contactgegevens
Vondelgym
X
Installeer de APP op uw toestel voor meer functies
Install this app on your iPhone: tap share and then Add to homescreen
Offline