Vondelgym Gym Amsterdam Rotterdam CrossFit Boksen Yoga Fitness Circuittraining
Rotterdam CrossFit Aug 8th-Aug 14th

Programming

Rotterdam CrossFit Aug 8th-Aug 14th

Monday
Skill/Strength
Power Clean
Every 90s x 8 sets
Start at 65% and work up to heavy double for the day


WOD
Elizabeth
21-15-9
Squat Cleans 60/40 50/35 40/30
Ring Dips

Tuesday - WOD
Skill/Strength
5 sets.(superset)
8 Hip Thrusters
+
8 Filly Press /per arm
(1-2RiR)
** should be heavier then last week; no more tempos


WOD
"Shuttle to Overhead (sort of)"
0:00 - 2:00
Run 300m or Row 375/300m
Max Single Arm Devil Press 22.5/15 15/10 12/8
Rest 1min
3:00 - 6:00
Run 400m or Row 500/400m
Max Single Arm Devil Press 22.5/15 15/10 12/8
Rest 1min
8:00 - 12:00
Run 600m or Row
Max Single Arm Devil Press 22.5/15 15/10 12/8

Wednesday - WOD
WOD
Carrying Karen
1min Farmer Hold (accumulate) 2x32/24kg 2x28/20 2x24/16
50 Wallballs
1min Farmer Hold (accumulate)
40 Wallballs
1min Farmer Hold (accumulate)
30 Wallballs
1min Farmer Hold (accumulate)
20 Wallballs
1min Farmer Hold (accumulate)
10 Wallballs


Thursday
WOD
"Max Trio"
0:00-12:00
5min Max Cal Bike-Erg
12:00-24:00
1-rep max Weighted Strict Pull-Up
24:00-36:00
1-rep max Front Squat


Friday
Skill/Strength
Toes To Bar Skill-work
Every 30s x 16 sets (8min)
(beginners) 4-6 Kipping Knee Raises to Parralell
(intermediate) 2 Kipping Toes to Bar/Target + 2 Kipping KNees to Chest
(advanced) 4-6 Kipping Toes To Bar


WOD
AMRAP 15
50 Double Unders
10 Pistol Squat (L)
10 Alternating Dumbbell Snatch 30/22.5 22,5/15 15/10
10 Pistol Squat (R)


Saturday - WOD
Skill/Strength
5 sets (supersets)
6 Dumbbell Bench Press at 31X1 tempo
+
6 Dumbbell Romanian Deadlift at 21X2 tempo
(1-2 RiR)

WOD
3 Rounds For Time
400m run or 1000m Bike-Erg
15 Chest to Bar Pull-Ups
400m Run or 1000m Bike-Erg
30 Push Ups


Sunday
WOD
in teams of 2
Part A.
0:00 - 20:00
2000/1600m Row-Erg
whilte partner Handstand Holds
2000/1600m Ski-Erg
whilte partner Plank Holds
Part B.
20:00 - 30:00
10min Max Cal Assault Bike

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