Rotterdam CrossFit 6th of December -12th of December

Rotterdam CrossFit 6th of December -12th of December

** TEST WEEK; after working on our squat, bench press, deadlift and toes to bar for 8 weeks, we're putting our hard work to the test this week! Get after it! **

MONDAY 06122021

STRENGTH/SKILL

in a 15min window
Work up to a 1RM Front Squat

WOD

6min AMRAP
15 Pull-Ups
21 Wallballs

-rest 2:00-

6min AMRAP
9 Chest to Bar Pull-Ups
15 Wallballs

TUESDAY 07122021

STRENGTH/SKILL

in a 12min window
Work up to a 1RM Bench Press

WOD

4x2:00 on/2:00 off
10/8 Cal Assault Bike
24 Double Unders
8 Dumbbell Bench Press 2x30/20kg 22,5/15 15/10

WEDNESDAY 08122021

STRENGTH/SKILL
5min AMRAP
Toes To Bar

WOD
For Time
50 alt. Dumbbell Snatch 22,5/15 15/10
2:00 Dead Hang
50 Dumbbell Overhead Lunge 22,5/15 15/10
2:00 Dead Hang
50 alt. Dumbbell Snatch 22,5/15 15/10 

THURSDAY 09122021

STRENGTH/SKILL
in a 15min window
Work up to a 1RM Deadlift

WOD
5 Rounds For Time
21/15 Cal Row-Erg/Bike-Erg
21 Kettlebell American Swings 32/24 24/16 20/12
21 Abmat Sit-Ups
 

FRIDAY 10122021

STRENGTH/SKILL
every :30 x 20 sets
1 Power Snatch 65-75% 

WOD
9min AMRAP
15 Thrusters 20/15
7 Burpee Pull-Ups
12/10 Cal Bike-Erg or 10/8 Cal Assault Bike


SATURDAY 11122021

WOD
30min AMRAP
Partner 1: Max Cal Ski-Erg
Partner 2: 800m Run
** Alternate every time a 800m gets completed
** Score = total cals

SUNDAY 12122021

WOD
EMOM 32
(1) 15/12 Cal Row-Erg
(2) 8-12 Toes To Bar
(3) 15/12 Cal Bike-Erg
(4) 8-12 Double Dumbbell Hang Clean and Jerk 2x22,5/15 15/10 

 

6 sets (1 set every 1:30)
4 Front Squat at 75-80%

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