MAANDAG 15-04-2019
CrossFit “READY UP.. MURPH IS COMING” 14 minute AMRAP of:10 push ups20 toes 2 bar30 air squats400m run. WEIGHTLIFTING Snatch POWERLIFTING Deadlifts
DINSDAG 16-04-2019
CrossFit “Could you be a cop?” Row 500M for time 3 min. rest 5 minute EMOM of:Min 1. 7 strict pull upsMin 2. 45 air squatsMin 3. 30 push upsMin 4. 40 sit upsMin 5. 15 burpees 3 min. rest 1600M run with a timecap of 7 minuut 50 sec. People who are waiting for…
WOENSDAG 17-04-2019
CROSSFIT “DON’T WASTE MY TIME” FOR TIME: 45 Thrusters 45 Burpees over bar (facing) Timecap = 8 min. You can mix up the reps and exercises as much as u like (5 thrusters, 5 burpees, 7 thrusters, 7 burpees). WEIGHTLIFTING Cleans POWERLIFTING Squats GYMNASTICS Skillwork: pull-ups + HSPU (preparations for the games!)
DONDERDAG 18-04-2019
CrossFit “Heartbreak Kid” 3 rounds for time of: 10 Front squats, 100/70kg 20 Chest 2 bar pull-ups 50 Double-unders Timecap. 12 min. WEIGHTLIFTING Cleans POWERLIFTING Squats
VRIJDAG 19-04-2019
CROSSFIT “Not so funny now huh…?” 15 minute EMOM of: 3 shoulder to overhead, 85-90% 1RM Decrease weight for next minute when you fail a lift.
ZATERDAG 20-04-2019
FITTR GAMES 2k19
ZONDAG 21-04-2019
“Easter Brunch for PRO’S!” 15 MIN. AMRAP OF: 12 Box jumps 10 KB american Swings, 24/20kg 8 DB snatch alt., 22,5/16kg 6 pull-ups Run to get an easter egg after every round!