Rotterdam CrossFit 20th-26th of March

MONDAY
STRENGTH
BACK SQUAT
5 AT 75%
3 AT 85%
1+ AT 95%
2 X 10 AT 60%

WOD
AMRAP 9
10 DUMBBELL HANG CLEAN AND JERKS 22,5/15
10 DUMBBELL FRONTRACK LUNGES 22,5/15
10 BURPEES OVER THE DUMBBELL

ACCESSORY
3 SETS
45S WEIGHTED PLANK
REST 1:1 W/ BUDDY

TUESDAY
WOD
4 SETS
14 TOES TO BAR
13 THRUSTERS 40/30
12 POWER SNATCH 40/30
-REST 1MIN-

ACCESSORY
2 SETS FOR QUALITY
50 BAND PULL APARTS
50 BANDED TRICEP EXTENSIONS

WEDNESDAY
STRENGTH
BENCH PRESS
5 AT 75%
3 AT 85%
1+ AT 95%
2 X 10 AT 60%

WOD
FOR TIME
50/35 CAL ASSAULT BIKE
40 DOUBLE KETTLEBELL DEADLIFT 2X24/16KG
30 BOX JUMP OVERS 24/20"
** TWO HEATS START 5MIN APART

THURSDAY
WOD
QF TEST 4-ISH
AMRAP 20
1000M ROW OR SKI-ERG
50 STRICT ABMAT SIT-UPS
500M ROW OR SKI-ERG
25 V-UPS

FRIDAY
STRENGTH
FRONT SQUAT
5 AT 75%
3 AT 85%
1+ AT 95%
2 X 10 AT 60%

WOD
FOR TIME
9-7-5
WALL WALKS
POWER CLEANS 85/55
FRONT SQUATS 85/55

SATURDAY
STRENGTH
EVERY 90S X 10 SETS
1 POWER SNATCH + 1 SQUAT SNATCH
START AT 60% AND BUILD TO A HEAVY FOR THE DAY

WOD
AMRAP 12
30 PUSH UPS
21 PULL-UPS
20 PUSH UPS
15 CHEST TO BAR PULL-UPS
10 PUSH UPS
9 BAR MUSCLE UPS

SUNDAY
WOD
EMOM 30MIN
MIN1: CAL SKI-ERG 15/12
MIN2: 10-15 HANDSTAND PUSH UPS
MIN3: CAL BIKE-ERG 15/12
MIN4: 2-4 ROPE CLIMBS
MIN5: MAX DOUBLE DB BOX STEP UPS 2X22,5/15KG
MIN6: REST

GYMNASTICS
HANDSTAND BALANCE ANDS STRENGTH
3X3 PIKE TO HOLLOW BODY WALL WALKS
3X10 WALLFACING SHOULDER TAPS
3X4-6 PERFECT WALL WALKS (1 RiR)
3X5 HANG KB PRESS WITH 20S HOLD

GYMNASTIC STRENGTH/ACCESSORY/WORKOUT
3-5 SETS FOR QUALITY
5 RING DIPS
REST 15S
30S RING DIP TOP SUPPORT
REST 15S
10 FEET ELEVATED RING ROWS
REST 90S

WEIGHTLIFTING
WARM-UP
SNATCH DRILLS

SNATCH
EVERY 30S X 6 SETS
1 POWER SNATCH @ 75%
-REST 2MIN-
EVERY 45S X 5 SETS
1 SQUAT SNATCH @ 85%

CLEAN AND JERK
EVERY 75S X 10 SETS
1 SEGMENTED CLEAN PULL + 1 SQUAT CLEAN + 1 JERK
** START AT 60% AND WORK UP TO A TECHNICAL MAX FOR THE DAY