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WOD | 19.07.2018

“TAMA”
800m Single Arm Barbell Farmers Carry 20/15kg
31 Toes To Bar
31 Push Ups
31 Front Squats 43/31kg
800m Single Arm Barbell Farmers Carry 20/15
31 Toes To Bar
31 Push Ups
31 Front Squats 43/31kg

CrossFit Lite:
Focus
SDHP
OH Squat

21-15-9 reps of
Sumo DL High Pull
OH Squat
Push Ups

Strength WOD:
Week 7 Training 2
Back Squats
3 @60%
3 @70%
4 @80%
3 @90%
5 @85%
5 @85%

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WOD | 18.07.2018

Amstel:
“POTJE CARDIO”
Row 2000m
Run 1600m
Bike 4800m

Buitenveldert:
“POTJE CARDIO”
Run 1600m
300 Rope Jumps
Run 1600m

CrossFit Lite
Amstel:
Focus
Air Squat
Front Squat

3 rounds for time of:
15 Wall Balls
15 Plate Squats
250m Row

Buitenveldert:
Focus
Air Squat
Front Squat

3 rounds for time of:
15 Wall Balls
15 Plate Squats
200m Run

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WOD | 17.07.2018

AFAP (As Fast As Possible)
21-15-9
Thrusters 40/30kg
Knees To Elbow

CrossFit Lite:
Focus
Hollow Body/Arch Body
Deadlift

5 rounds of
Min 1: 10 Deadlifts
Min 2: 15 Kettlebell Swings
Min 3: Rest

Strength WOD:
Week 7 Training 1
Back Squats
3 @65%
4 @75%
4 @85%
5 @85%

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WOD | 16.07.2018

AHAP (As Heavy As Possible)
Deficit Deadlifts
5-5-5-5-5

Pull Ups 3-3-3-3-3

CrossFit Lite:
Focus
Planking + Plank L/R
Air Squat
Push Press

AMRAP in 14′
20 Air Squats
10 Push Presses

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WOD | 15.07.2018

Amstel:
“Alle Eendjes”
20 Minute AMRAP w/partner
10 Sandbag Over shoulder
50m Sandbag Carry
20 Goblet Squats 22.5/15kg
20 Shoulder To Overhead 22.5/15kg
Swim (yellow buoy and back)

Buitenveldert:

“Kip Kerrie”
20 Minute AMRAP w/partner
10 clean & jerk 60/40kg
100m KB Carry 24/16kg (2x50m)
20 Goblet Squats 24/16kg
20 Shoulder To Overhead 24/16kg
400m run (2x200m)

Oly WOD:
Find 1RM Snatch and 1RM C&J

CrossFit Lite:
Focus
Shoulder Press
Push Press
Push Jerks

AFAP (As Fast As Possible)
3 rounds for time of
400m Run
12 Push Jerks