View Post

WOD | 19.04.2018

WOD | 19.04.2018

AMRAP In 20 Minutes W/Partner
6 Man Makers 22.5/15kg
12 Chest To Bar Pull Ups
18 Box Jumps

StrengthWOD | 19.04.2018
Front Squats
3-3-3-3-3 Tempo 42X1, AHAP.

AMRAP in 2’30”
Goblet Squats 24/16kg

When time left
Bicep Curls
2 sets of max reps

Oly WOD Amstel:

1) High hang clean + jerk (3sec pause on catch)
5 x 3 @ 75%

2) Clean shrug pull
5 x 3 @ 135%

3) Turkish get up
3 x 2/arm @ AHAP

4) Homework:
3 x 3 Front squat @ 85%

CrossFit Lite:

Focus
Handstand hold
Medicine Ball Clean

AMRAP (As Many Rounds As Possible)
in 11′ of
20″ seconds Handstand Hold
10 Medicine Ball Cleans

#mobiliscrossfit #crossfit #crossfitlite olympiclifting #summerdayz

View Post

WOD | 18.04.2018

Front Squats:
2 Minutes Max Reps @ 85%
Rest 4 Minutes
2 Minutes Max Reps @ 70%
Rest 4 Minutes
2 Minutes Max Reps @ 55%

☆ We will finish this day with some body building to get you ready for the beach 😉
Coaches choice

CrossFit Lite:
Focus
Air Squats
Front Squats
Kettlebell Swings

EMOM (Every Minute on the Minute)
for 14′ of
Odd Minutes: 5 Front Squats 30/20kg
Even Minutes: 10 Kettlebell Swings (USA style?)

Strong(wo)manWOD | 18.04.2018

AFAP (AS Fast As Possible)
21-18-15-12-9 reps of
Cal Row/Ski/Bike
Ring Dips

Buy Out: When everybody is done… In 2 teams of 6 peepz, perform 24 Sled sprints of 50m. That means 4 Sled sprints per person.

View Post

WOD | 17.04.2018

WOD | 17.04.2018

Amstel:
EMOM For 24 Minutes
1. Max Cal Row
2. Max Burpee Bar Muscle Ups
3. Max Double Unders
4. Rest

Buitenveldert:
EMOM For 24 Minutes
1. Max KB Sumo Deadlift High Pulls 24/16kg
2. Max Burpee Bar Muscle Ups
3. Max Double Unders
4. Rest

CrossFit Lite:
Focus
Push Jerk
Burpees
Box Jumps

AFAP (As Fast As Possible)
21-18-15-12 reps of
Burpee Box Jumps
Push Jerks 20/15kg

Strenght WOD:
Front Squats
3-3-3-3-3 @85% of 1RM or 5kg heavier then last week
+
Front Squats
30 reps Unbroken @75% of BW or 5kg heavier then last week

Finisher:
2′ minutes Hollow Body Hold

View Post

WOD | 16.04.2018

“Cindy” (compare to 19.04.2017)
Complete As Many Rounds In 20 Minutes As You Can Of:
5 Pull Ups
10 Push Ups
15 Air Squats

View Post

WOD | 15.04.2018

Primal Bear Complex – Team WOD

As many reps as possible in 20 mins of:
–Full Bear Complex–
(If you drop weight during round – start over)

1 Power Clean 42,5/30 kg
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Oly WOD Buitenveldert:

1) High hang shrug pull (snatch grip)
5 x 3 @ 130% of snatch 1RM (use straps)

2) Standing single arm KB upright row
3 x 12 @ AHAP

3) Drop snatch
5 x 3 @ 85% of snatch 1RM

4) Homework:
3 x 3 Back squat @ 85% 1RM