Workouts

Thruster 3-3-3-3-3-3-3
05 Apr WOD
1st Quarter Test

10min EMOM
Snatch
(Opwarmen)

Daarna:
1-1-1-1-1
Snatch
05 Apr Oly
"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.
04 Apr WOD
1st Quarter Test

10min EMOM
Clean + Jerk
(Opwarmen)

Daarna:
1-1-1-1-1
Clean + Jerk
04 Apr Oly
5 rounds for time of:
100m run
50 Squats
03 Apr WOD
Deadlift 3-3-3-3-3

3 sets
10 KB Kneeling Hip to Halo
20 KB Russian Twist
30 Banded Good Mornings

Tabata Single arm bottoms up KB lying flutter kicks (switch arms every interval)
03 Apr Arnold
20min
30m Sled Bear Crawl AHAP

3-5x 1 min Rounds of:
30m Sled Push AFAP
max cal Bike
02 Apr WOD
Row 2K
01 Apr WOD
"Del"

For Time:
25 Burpees
400m run with a MB 20/14lb
25 Weighted pull-ups with a 20 pound dumbbell
Run 400m-MB 20/14lb
25 Handstand push-ups
400m run-MB 20/14lb
25 C2B
400m run-MB 20/14lb
25 Burpees
31 Mar WOD
21-15-9 reps for time of:
Back squat 102.5/70kg
KBS 32/24kg
30 Mar WOD
40min AMRAP
Teams of 3
P1 400m SB Carry 40/30kg
P2 Row
P3 14m Single arm KB Farmer's Carry 24/20kg (wissel elk baan)
29 Mar WOD
Muscle Clean + Tall Clean + Tall Jerk 3x(3+3+3) - movement prep, not heavy!!!

30min E2M
1-5 High hang PC + High hang Clean + PP
6-10 Hang PC + Hang Clean + PJ
11-15 2x (Clean + Jerk)
29 Mar Oly
Overhead Squat 3-3-3-3-3 reps

200m jog between work sets (active recovery)
28 Mar WOD
Muscle Snatch + Tall Snatch 3x(3+3) -movement prep, not heavy!!!

30min E2M
1-5 High hang PS + High hang Snatch
6-10 Hang PS + Hang Snatch
11-15 2x Snatch
28 Mar Oly
"Diane"

21-15-9 reps of:
Deadlift 102.5/70kg
Handstand push-ups
27 Mar WOD
Dumbell (KB) Shouder Press 3-3-3-3-3

3x with DBs
8-12x Flys
8-12x Skull Crushers
8-12x Reverse Flys
8-12x Biceps curls

2min Dead Bug
27 Mar Arnold
CrossFit Games Open 12.5

Complete as many reps as possible in 7 minutes of the following rep scheme:
3 Thrusters 45/30kg
3 C2B
6 Thrusters 45/30kg
6 C2B
9 Thrusters 45/30kg
9 C2B
12 Thrusters 45/30kg
12 C2B
15 Thrusters 45/30kg
15 C2B
….. Continue adding 3 reps each round until 7min have passed
26 Mar WOD
Barbara Prep #4
"Red light-Green light Barbara"

Barbara in 6 rounds of 3min work: 3min rest.

Work through 5 rounds of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
25 Mar WOD
9-6-3 reps for time of:
Thruster 75/52.5kg
Muscle-up
24 Mar WOD
5 rounds for time of:
21 Barbell TGUs 20/15kg*
400m run
23 Mar WOD
Partner WOD
3 rounds for time of:
1000m Row (I go, you go 500m p.p.)
20 GHD sit-ups (20 p.p., samen)
4 Rope climbs 15ft (I go, you go 2 p.p.)
22 Mar WOD
20min EMOM
1-10 Snatch Pull + Snatch + Snatch Balance
11-20 Snatch Pull + Snatch

Snatch PP + Snatch Balance 4x (2+2)
22 Mar Oly
Strong peeps Saturday
20min HS per side barbell TGU

3-5 Rounds 14m Yoke Carry 200/150kg
15/10cal Bike
21 Mar WOD
20min EMOM
1-10 Clean Pull + Power Clean + PJ
11-20 Clean Pull + Clean + Jerk


Jerk Dip + PJ + Jerk Dip + Jerk 4x (1+1+1+1)
21 Mar Oly
"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups
20 Mar WOD
Front Squat 3-3-3-3-3

3 sets
10 +10x Double KB Single Leg Romanian DL
20x Double KB Rack Drop Lunge (1-2 tiles)
Max Dual leg lift overs (over KB, legs straight, keep torso as vertical as possible)

Max Wall Sit
20 Mar Arnold
CrossFit Games Open 12.4

12 minute AMRAP of:
150 Wall ball shots 20/14lb
90 Double-unders
30 Muscle-ups
19 Mar WOD
"Jerry"

For time:
Run 1 mile
Row 2K
Run 1 mile
18 Mar WOD
Barbara Prep #3
"Backwards Barbara"

5 Rounds, each for time of:
50 Squats
40 Sit-ups
30 Push-ups
20 Pull-ups
3min rest
17 Mar WOD
"Strongman Gone Bad"
3 Rounds, 1min per station for max reps of:
Alternating Stone to Shoulder 40/30kg
15m Yoke Carry 200/150kg
SB PP 40/30kg
15m Farmer's Walk 2x 67/47kg
SB Squat 40/30kg
Rest
16 Mar WOD
"Michael"

3 rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
15 Mar WOD
10min HS Tall Clean + Jerk

10min HS High Hang Clean + Jerk

15min EMOM
Clean + FS + Jerk
15 Mar Oly
"DT"

5 rounds for time of:
12 Deadlifts 70/47.5kg
9 Hang power cleans
6 Push jerks
14 Mar WOD
10min HS Drop Snatch

10min HS Snatch Balance

15min EMOM
Snatch + OHS
14 Mar Oly
Barbara Prep #2
"Partner Barbara"
I go, you go, opsplitsen naar keuze

5 Rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
3min rest
13 Mar WOD
Floor Press 3-3-3-3-3

3x Superset
10 Crush Grip KB Row
max push ups (banded)

3x Superset
10xBro rep Chin-ups (banded)
10x Bro rep Ring dips (banded)
13 Mar Arnold
CrossFit Games Open 12.3

18 minute AMRAP of:
15 Box jumps 24/20"
12 Push press 52.5/35kg
9 Toes-to-bar
12 Mar WOD
5 rounds for time of:
7 DB squat clean thrusters 15/10kg
10 Pull-ups
11 Mar WOD
"Klepto"

4 rounds for time of:
27 Box jumps, 24/20"
20 Burpees
11 Squat cleans 65/45kg
10 Mar WOD

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