Rotterdam CrossFit 23rd of May - 29th of May
Monday Final Murph Prep: 5 Rounds For Time 10 Chest to Bar Pull-Ups / Pull-Ups 20 Push Ups 30 Air Squats 400m run or 1000m Bike-Erg timecap: 25min Back Squat (1 set every 3:00) 5x7 at 75-77.5% In teams of 2 100/80 Cal Assault Bike 75 Thrusters 50/35 40/30 30/25 50 Box Jumps 24/20” 25 Sync Burpees Over The Bar Timecap: 15min ** Split reps as you see fit AMRAP 4’ Run or Assault Bike for cals Rest 2’ AMRAP 4’ 10 Alternating Dumbbell Clean and Jerk 22.5/15 15/10 12/8 30 Double Unders Rest 2’ AMRAP 4’ Run or Assault Bike for cals Rest 2’ AMRAP 4’ 10 Alternating Dumbbell Clean and Jerk 22.5/15 15/10 12/8 30 Double Unders Rest 2’ AMRAP 4’ Run or Assault Bike for cals Strict Press 10-8-6-4-2 ** Working up to a heavy set of 2; We’re looking for 2-3 challenging reps every set. For Time 500/400m Ski-Erg or 1000/800m Bike-Erg 25 KB Snatch 24/16 20/12 16/8 25 Toes To Bar 25 KB Snatch 24/16 20/12 16/8 25 Toes To Bar 500/400m Ski-Erg or 1000/800m Bike-Erg ** Start on Bike or Ski finish on the other. Timecap: 15min In teams of 2 5 Rounds For Time 3000m/2400m Bike-Erg 100-80-60-40-20 Dumbbell Box Step Ups 22.5/15kg Timecap: 45min AMRAP 30min 200m Run or 250m Row-Erg 5 Pull-Ups 10 Push Ups 15 Air Squats In teams of 2 AMRAP 20 2-4-6-8-etc. Sync Burpees Box Jump Overs 24/20” Sync Dumbbell Shoulder to Overhead 22.5/15 15/10 12/8 TABATA Side Plank (alternate sides each time) -rest 2min- TABATA V-Ups
Tuesday
Wednesday
Thursday
Friday
Saturday (Murph day)
Sunday
