MAANDAG 02-09-2019
CROSSFIT “Jerk it out” 15-12-9-6-3 reps for time of:Dumbbell hang clean and jerks, alt. 22,5/16kg Pull-ups WEIGHTLIFTING Clean focus
DINSDAG 03-09-2019
CROSSFIT “Chin Splints” 400m run20 box-jump-overs10 deadlifts, 100/65kg400m run20 box-jump-over10 deadlifts, 100/65kg400m run20 box-jump-over10 deadlifts, 100/65kg400m run POWERLIFTING Squat focus
WOENSDAG 04-09-2019
CROSSFIT “SkillNastics” 20 minute EMOM of:1. 12 toes-to-bar/ring2. 10m handstand walk (with obstacle)3. 8 ring dips4. max reps sit-ups5. Rust WEIGHTLIFTING Snatch focus GYMNASTICS Technique: DipsStrength: Pull-ups
DONDERDAG 05-09-2019
CROSSFIT “CrossFit Open 19.1″ Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots, 10/8 19 cal. row POWERLIFTING Deadlift
VRIJDAG 06-09-2019
CROSSFIT “Preparatio Mortis” 3 rounds for time of:50 Double-unders10 Handstand push-ups10 Front Squats10 C2b pull-ups/pull-ups10 Thrusters2 Muscle-ups/chest-to-bar 42,5/30kg
ZATERDAG 07-09-2019
CROSSFIT “The build-up” 6 min for each movement to find your 1RM: – Strict overhead press – Push Press – Jerk GYMNASTICS Technique: ring muscle-upStrength: toes-to-bar
ZONDAG 08-09-2019
CROSSFIT “Cardi-Go!” For time: 150/130 Cal Row/bike-erg/assaultPerform 5 push-ups at the start of the workout, repeat them every 1:30 minute.