Rotterdam CrossFit 23rd Jan - 29th Jan
Monday
WOD
10 Rounds
200m Run or 250/200m Row-Erg
12 Kettlebell Snatch 24/16 20/12 16/8
9 Burpees over the KB
-rest 1:00-
ACCESSORY (OPTIONAL/IF TIME ALLOWS)
3 sets for quality
10 Anti-Rot Deadbugs (each side)
+
10 Plank pull throughs
Tuesday
WOD
2 sets
AMRAP 8min
15/12 Cal Bike-Erg or 12/10 Cal Assault Bike
60 Double Unders
6 Power Snatch 60/40 50/35 40/30
-rest 2min b/t sets-
ACCESSORY (OPTIONAL/IF TIME ALLOWS)
3 sets
10 Single Leg KB RDL (each side)
+
60s (weighted) plank
Wednesday
STRENGTH
Clean and Jerk Complex
Push Press + Split Jerk
5 sets
1 Push Press + 1 Push Jerk + 1 Split Jerk
Build to moderate-heavy
Squat Clean and Jerk
4sets 2+1 @ 75% of 1RM Clean and Jerk
4 sets 1+1 @ 80-85%
ACCESSORY (OPTIONAL/IF TIME ALLOWS)
1min on/1min off
12/10 Cal Standing Bike-Erg Sprints
Max Shuttle Sprints
Thursday
WOD
27-21-15-9
Toes to Bar
Handstand Push Ups
Kettlebell American Swings 24/16 20/12 16/8
ACCESSORY (OPTIONAL/IF TIME ALLOWS)
3 sets
16 Alternating DB Bench Press Top Down
+
10 Inverted Rows
Friday
WOD
6 sets
2min on/2min off
20/15 Cal Ski-Erg
15 Wallballs
in remaining time AMRAP Linefacing Burpees
ACCESSORY (OPTIONAL/IF TIME ALLOWS)
in 5 sets work up to a heavy set of 10 Alternating Barbell Reverse Lunges
Saturday
WOD
Games workout "2007 Event 1"
1000m Row
into
-5 Rounds-
25 Pull-Ups
7 Push Jerks 60/40 5035 40/30
Sunday
WOD
For Time
1000m Run or 2500/2000m Bike-Erg
-rest 1min-
50 Alternating Dumbbell Snatch 22,5/15 or 50 Box Jump Overs 24/20"
-rest 1min-
1000m Run or 2500/2000m Bike-Erg
-rest 1min-
50 Box Jump Overs 24/20". or 50 Alternating Dumbbell Snatch 22,5/15
-Rest 1min-
1000m Run or 2500/2000m Bike-Erg
Gymnastics
(Push/Pull Strength)
5 sets for quality
5 Hollow Body Pull-Ups (perfect form!)
+
Banded Hollow Body Pulldowns
(Bar Muscle Ups Skill/Strength)
(Technique Work)
4x3+5 Low Jumping Bar Transitions + Low Bar Dips
4xLow Bar Banded Transitions
Practice Jump to Hollow + Straight Arm Chair Position
Practice (Jumping)Bar Muscle Ups
Weightlifting
Snatch
4 sets
2 Power Snatch @ 75%
Clean and Jerk
8 sets
1-4: 2 Cleans + 1 Jerks @ 75%
5-8: 1 Cleans + 1 Jerk @ 80-85%%
3 sets
1 Front Squat @ 90%
