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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

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WOD | 14.07.2018

Amstel:
FOR TIME:
Swim (yellow buoy and back)
60 alternating Lunges
Swim
50 Air Squats
Swim
20 Pike Hand Stand Push Ups
Swim
50m Bear Crawl
Swim
20 Seated L-Sit Leg Lifts (pike ups)
Swim
20 Clapping Push Ups

Buitenveldert:
FOR TIME:
400m Run
60 Alternating Lunges
400m Run
50 Air Squats
400m Run
40 Sit Ups
400m Run
30 Push Ups
400m Run
20 Pull Ups
400m Run
10 Hand Stand Push Ups

CrossFit Lite:
Focus
Double Unders
Deadlift
Ring Rows

EMOM (Every Minute On the Minute)
for 15′
Minute 1: 30 Double Unders
Minute 2: 10 Deadlifts
Minute 3: 10 Ring Rows
Minute 4: 20 Ab Mat Sit Ups
Minute 5: rest

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WOD | 13.07.2018

AMRAP In 15 Minutes Of:
15m Hand Stand Walk
15 Burpees
30 Pistols

CrossFit Lite:
Focus
Front Squats
Kettlebell Swings
Planking/side planking/hollow body

AFAP (As Fast As Possible)
21-15-9
Front Squats
30-20-10
Kettlebell Swings