MAANDAG 01-02-2021
CROSSFIT “TIME AFTER TIME” 4 Rounds x 4-Min. AMRAP: 24 Sit-ups 24 DB/KB Snatches, alt. 24 Single DB/KB Thrusters Rest 2 Minutes Between Rounds WEIGHTLIFTING Snatch focus
CROSSFIT “TIME AFTER TIME” 4 Rounds x 4-Min. AMRAP: 24 Sit-ups 24 DB/KB Snatches, alt. 24 Single DB/KB Thrusters Rest 2 Minutes Between Rounds WEIGHTLIFTING Snatch focus
CROSSFIT “RENEGADE MASTER” 20-Min. AMRAP Of: 30 Double-unders => No speedrope? No problem! 20 Single leg deadlift (10/10) 5/5 Renegade Rows POWERLIFTING Press Focus
CROSSFIT “THE RISE COMPETITION PRIMER” 12-Min. AMRAP Of: 1+1 Double push-up burpees 2+2 Lunges, alt. WEIGHTLIFTING Clean Focus GYMNASTICS Handstands
CROSSFIT “SPEED IT UP” For Time: 21/21 Hang Clean and Jerks 100 Double-unders / Fast Feet / Pinguins / Etc. 15/15 Hang Clean and Jerks 100 Double-unders / Fast Feet / Pinguins / Etc. 9/9 Hang Clean and Jerks 100 Double-unders / Fast Feet / Pinguins / Etc. POWERLIFTING Squat focus
CROSSFIT “ALL KINDS OF GAINS” 5 Rounds For Time Of: 20 Russian Swings 10 Floor Presses (5/5) 5 Turkish Get-up
CROSSFIT “FUNXTIONAL FITNESS” 14-Min. AMRAP Of: 3 Dumbbell Step Back Lunges (Each Side) 3 Dumbbell High Plank Pull Throughs 3 Dumbbell Bent Over Rows (Each Side) 6 Dumbbell Step Back Lunges (Each Side) 6 Dumbbell High Plank Pull Throughs 6 Dumbbell Bent Over Rows (Each Side) … Add 3 Reps Each Round GYMNASTICS Hollow &…
CROSSFIT “TRICEPTICON” 12-10-8-6-4-2 Reps For Time Of: Dips (Handstand) push-ups Perform 50 (25/25) High Knees after every round
CROSSFIT “DON’T BE A SNAKE” 30-20-10 Reps For Time Of: Straight Leg Toe Touches Push-ups, HR WEIGHTLIFTING Clean and Jerk Focus
CROSSFIT “VACUUM CLEANER” 3 Rounds For Time Of: 25 Clean ’n Jerks 20 Overhead Lunge Steps 10 High Plank Tuck Jumps POWERLIFTING Squat Focus
CROSSFIT “TOGETHER AS ONE” 22-Min. AMRAP w/ Buddy of: 40 Lateral Hops In Sync 30 Deadlifts 20 Russian Swings 10 Single Arm Devil Press WEIGHTLIFTING Snatch Focus GYMNASTICS L-Sit + support Focus