MAANDAG 01-07-2019

CROSSFIT “Three times the fun” 3×6 minutes in groups of 2. 2 minutes rest between rounds. A) max cal row/bike B) AMRAP of10 box jumps, 24/20″10 pull-upsC) Max meters sandbag carry, drop at every 10 meters WEIGHTLIFTING Clean focus POWERLIFTING Squat focus

WOENSDAG 03-07-2019

CROSSFIT “Time after time” 20 minute EMOM of:1: 15 toes-to-bar2: 15 handstand push-ups3: 30 sit-ups4: 60 double-unders WEIGHTLIFTING Snatch focus POWERLIFTING Press focus GYMNASTICS Muscle-up focus

DONDERDAG 04-07-2019

CROSSFIT “Those vibes again!” For Time With Buddy:800m run100 overhead (single) kettlebell lunges, 16/12kg100 push-ups100 wall ball shots, 10/6kg150 Cal Row/Airbike Man: 150 CalWoman: 125 Cal Half the group works from the bottom up. WEIGHTLIFTING Snatch focus POWERLIFTING Press focus

WOENSDAG 26-06-2019

CROSSFIT “Blow out your kneecaps” AMRAP 16 MIN OF:5 box jumps10 pistol squats15 ring push ups20 air squats WEIGHTLIFTING Clean & Jerk focus POWERLIFTING Deadlift focus GYMNASTICS Muscle-up focus