MAANDAG 04-01-2021
CROSSFIT “FROM THE TOP” 3 Rounds For Time: 20 DB/KB Lateral Hops 30 Alternating DB/KB Clean ’n Jerks 40 Sit-ups WEIGHTLIFTING Overhead Squat Focus
DINSDAG 05-01-2021
CROSSFIT “HOMEWARD BOUND” 22 Min. AMRAP W/ Buddy Of: 22 Burpees 44 Mountain Climbers 88 Double Unders (Pinguins) POWERLIFTING Squat Focus
WOENSDAG 06-01-2021
CROSSFIT “FIFTH WHEEL” 5 Rounds x 3-Min. AMRAP Of: 12 (Squat) Snatches 9 Goblet Squats 6 (Handstand) Push-ups Rest 1 Minute Between Rounds WEIGHTLIFTING Clean Focus
DONDERDAG 07-01-2021
CROSSFIT “FROM RUSSIA WITH LOVE” 12-Min. AMRAP Of: 15 Russian Swings 20 High Knees 15 Deadlift 20 High Knees POWERLIFTING Press Focus
VRIJDAG 08-01-2021
CROSSFIT “RANDOMNESS” For Time: 25 Lunges 10 Straight Legged Toe taps 15 Push-ups 20 Hollow Rocks 5 Turkish Get-up 25 Air Squats 10 V-ups 15 Push-ups 20 Hollow Rocks 5 Turkish Get-up 25 Lunges
ZATERDAG 09-01-2021
CROSSFIT “HOT AND READY” 4 Rounds For Reps: 1 Minute Max Single Arm Bent over Row 1 Minute Max Single Arm Shoulder to Overhead 1 Minute Max Weighted Jump Squats 1 Minute Rest GYMNASTICS Core Conditioning & Pull Focus
ZONDAG 10-01-2021
CROSSFIT “SPLIT TRIPLET” (CROSSFIT GAMES 2019) 5 Rounds For Time Of: 50 Double-unders / DB of KB toe-taps 10 DB Hang Split Snatches 10 DB Hang Clean and Jerks