MAANDAG 17-01-2022
CROSSFIT “D&B” For time: 30 dumbell snatches 20 dumbell cleans 10 dumbell deadlifts 20 dumbell cleans 30 dumbell snatches Rx = 16/22,5kg POWERLIFTING Squat focus WEIGHTLIFTING Snatch focus
DINSDAG 18-01-2022
CROSSFIT “OLD MACDONALD HAD A FARM” 3 rounds for time of: 400m farmers carry (2×16/22kg) 800m run Compare with 18-06-2021 WEIGHTLIFTING Clean focus POWERLIFTING Deadlift focus
WOENSDAG 19-01-2022
CROSSFIT “UP IS DOWN” AMRAP 12: 6 handstand push-ups 200m row 3 push jerks (35/50kg) 200m row WEIGHTLIFTING Overhead squat focus GYMNASTICS Toes-to-bar focus
DONDERDAG 20-01-2022
CROSSFIT “EASY FLEX” Every minute x 15 rounds of: 1. 5 box jumps 2. 2 deadlifts (100/140kg) 3. 5 muscle-ups WEIGHTLIFTING Jerk and push press focus POWERLIFTING Overhead and bench press focus
VRIJDAG 21-01-2022
CROSSFIT “WAVE AFTER WAVE” 3 rounds for meters: 5 minute row – Rest 3:00 POWERLIFTING Squat focus WEIGHTLIFTING Snatch focus
ZATERDAG 22-01-2022
CROSSFIT “MUSCLE MAN ” 5-5-5-3-3-3-1-1 reps for load of: Cleans GYMNASTICS Pull-up cycle week 1/4
ZONDAG 23-01-2022
CROSSFIT “FIGHT GONE BAD” 3 rounds for reps of: 1 minute wall ball shots (6/9kg) 1 minute sumo deadlift high-pulls (25/35kg) 1 minute box jumps (20″) 1 minute push press (25/35kg) 1 minute row (Cal) 1 minute rest