Rotterdam CrossFit 18th-24th of September

MONDAY

3 sets
Max Reps Unweighted Strict Pull-Ups
** after every set perform 10 Dumbbell Z-Presses
rest 90-120s after each set
"less then 5 strict pull-ups" perform: max reps + 10 feet elevated ring rows + 10 dumbbell z-presses
"no pull-ups" perform: 2 (5-7s) negatives + 10 feet elevated ring rows + 10 dumbbell z-presses

AMRAP 12min
45 Double Unders
9 Hang Power Cleans 40/30kg
7 Front Squats
5 Shoulder to Overhead

TUESDAY

Strict Press
Week 8/8
5-4-3-2-1-10-10; work up to heavy single then back down for 2 sets of 10 at 60% of H1.

3 Rounds For Time
400m Run or 500/400m Row
20 HR Push Ups
15 Toes To Bar
at 12min mark
10min Run or Row at 70% intensity

WEDNESDAY

30min EMOM
min1: 15/12 Cal Ski-Erg
min2: 15 Wallball Shots 9/6kg
min3: 3-5 Wall Walks
min4: 15 KB American Swings 24/16kg

THURSDAY

Deadlift
Week 8/8
5-4-3-2-1-10-10; work up to heavy single then back down for 2 sets of 10 at 60% of H1.

10 sets 2min on/2min off
15/12 Cal Assault Bike
35 Crossover Single Unders
AMRAP DB Hang Cluster 22,5/15

FRIDAY
VONDELGAMES QUALIFIER 2

in teams of 2
For Time
100/80 Cal Row-Erg
75 Toes to Bar
100 KB American Swings 24/16kg
75 Pull-Ups
100/80 Cal Row-Erg

SATURDAY

0:00-10:00
Find 3RM Front Squat (from the rig)
10:00-20:00
10min AMRAP
9 Deadlifts 100/70kg
7 V-Ups
5 Handstand Push Ups
20:00-30:00
Find 2RM Power Clean

SUNDAY

in teams of 2
100 Sync DB Snatch 22,5/15kg
every break: 20 Partner Wallball Shots
-rest 2min-
3000m Run (split)
-rest 2min-
100 Sync DB Hang Clean and Jerk 22,5/15
every break: 20 Partner Wallball Shots