Vondelgym Gym Amsterdam Rotterdam CrossFit Boksen Yoga Fitness Circuittraining
Rotterdam CrossFit 6th Feb - 12th Feb

Rotterdam CrossFit 6th Feb - 12th Feb

Monday
WOD
4 sets (1 set every 7min)
50/35 Cal Assault Bike or 65/45 Cal Bike-Erg
35 Wallball shots 9/6kg 11/10" (high target!)


ACCESSORY (OPTIONAL/IF TIME ALLOWS)
3 sets for quality
8 Bulgarian Split Squats (per leg)
+
10 Barbell Floor Press
1-2 RiR


Tuesday
STRENGTH
Push Press + Split Jerk
in 12min work up to a heavy 1+1

Squat Clean and Jerk
In 12min work up to a 2RM


ACCESSORY (OPTIONAL/IF TIME ALLOWS)
5 sets (1 set every 2min)
30s Max Cal Standing Bike
30s Max Jumping Lunges


Wednesday
WOD
3 Rounds For Time
800m Run or 1000/800m Row-Erg
30 Dumbbell Hang Clean and Jerks 22,5/15 15/10 12/8
25 Toes To Bar

ACCESSORY (OPTIONAL/IF TIME ALLOWS)
3 sets for quality
12 Dumbbell Lateral Raises
+
20 Dumbbell Skull Crushers
1-2 RiR


Thursday
WOD
in teams of 2
300/210 Cal Standing Bike-Erg
Every minute on the minute
5 Burpee Box Jump Overs 24/20"


ACCESSORY (OPTIONAL/IF TIME ALLOWS)
Deadlift
5x5 at 75-80%


Friday
WOD
For Time
25 Burpees over the bar
25 Chest to bar Pull-Ups
25 Thrusters 40/30 30/25 25/20
25 Chest to bar Pull-Ups
25 Thrusters
25 Chest to bar Pull-Ups
25 Burpees over the bar


ACCESSORY (OPTIONAL/IF TIME ALLOWS)
3 sets for quality
30m Single Arm Farmer Carry (AHAP)
+
12 Pallof Press (each side)


Saturday
WOD
Shuttle to Grace (2022 Games-ish)
4x3:00 on/3:00 off
400m Run
Max Clean and Jerks 61/43 50/35 40/30


Sunday
WOD
in teams of 2
AMRAP 30min
Max Cal Row-Erg
Every 5min starting at 0:00
20 Partner Wallball shots
20 Sync Medball Sit-Ups
20 Box Jump Overs 24/20"


Gymnastics
(Push/Pull Strength)
5 sets for quality
5-8 (Band-Assisted) PERFECT Strict chest to bar pull-ups

(Bar Muscle Ups Skill/Strength)
5x3 Paused Kipping (c2b) Pull-ups (3s pause up top)
Jump into kip practice w/ extended holow arch(4-5 sets)
10 Bar muscle up negatives

Weightlifting
Snatch
3 sets
1 Power Snatch @ 85%

Clean and Jerk
Work up to heavy 2+1

Front Squat
work up to heavy 2 for the day


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