Vondelgym Gym Amsterdam Rotterdam CrossFit Boksen Yoga Fitness Circuittraining
Rotterdam CrossFit 23rd of May - 29th of May

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


Tuesday

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

Wednesday

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


Thursday

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

Friday

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


Saturday (Murph day)

AMRAP 30min

200m Run or 250m Row-Erg

5 Pull-Ups

10 Push Ups

15 Air Squats


Sunday

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


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