Gymnastic skill
Handstand Push Ups (or deficit HSPU, max height)
20 min
16 min AMREP
3-3-6-6-9-9-12-12-15-15 etc.
Burpee Boxjumps
35/25 kg Front Squats
*Note where you ended !
“Strongman”
3 rondes
2 min: Slam Balls side to side overhead
2 min: Sandbag walk
2 min: Weigthed burpees
2 min: Walk with plates
2 min: Heavy Deadlift hold
2 min: Heavy Front Rack hold
Op gewicht
5 – 5 – 5 – 5 – 5hh
Sumo Deadlift Highpull
35 min
Op tijd
Airdyne or Row, 60/50kcal
40/30kg Sumo Deadlift Highpull, 80hh
Timecap = 15 min
+
Gymnastic skill
3 sets
Max Dips
Max Hold
30 min
Op tijd
Row, 50 kcal
Toes-to-bar, 50hh
Timecap = 14 min
+
“Kevin”
26 min AMRAP (with a Partner)
142,5/92,5 kg Deadlifts, 6hh, each
Bar-Facing Burpees, 9hh, synchronized
Bar Muscle-Ups, 9hh, each
142,5/92,5 kg Partner Barbell Carry, 17 m
Hero Kevin: Operator Cpl. Kevin van de Rijdt, 26, of the Netherlands, died Sept. 6, 2009, during heavy combat in Afghanistan. He was a member of Special Forces (Korps Commando Troepen) Task Force 55 within the Netherlands Armed Forces.Van de Rijdt was an avid CrossFit athlete and instructor in Venlo, Netherlands. His favorite movements included deadlifts, bar muscle-ups and partner bar-facing burpees.He is survived by his father, Paul; his mother, Karin; his sister, Wendy; his godchild; and many colleagues and friends.
Op gewicht
Front Squat + Split Jerk Complex
30 min
12 min EMOM
Squat Clean, 1hh + Front Squats, 3hh + Split Jerk, 1hh
@ 65% of the complex
Gymnastic skill
Ring Muscle up
25 min
Op tijd
3 rounds
Run, 200m
Double unders, 40hh
Russian kettlebell swings, 40hh
Assault bike, 200m
RX = 24/16kg.
Timecap = 18 min
Op gewicht
Push Press + Push Jerk complex
30 min
16 min Tabata
A: Push ups
B: Pull ups
C: V-ups/Tuck ups
D: Arch hold
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