DONDERDAG 09-06-2022
CROSSFIT “Funny Guy” A.M.R.A.P 12 Minutes 10 Kettlebell Swings 10 Burpees 53/44lbs 24/20kg WEIGHTLIFTING Clean & Jerk Focus POWERLIFTING Deadlift Focus GYMNASTICS Plyometrics Focus 8/8
VRIJDAG 10-06-2022
CROSSFIT “Lucifer” For Time Buy-In: 1500/1200m Row 10 Rounds Of 10 Wallball Shots 10 Pull-Ups POWERLIFTING Press Focus WEIGHTLIFTING Snatch Focus
ZATERDAG 11-06-2022
CROSSFIT “Shoulder Boulder” 4 Rounds For Time: 30 Double Unders 20 Alt. DB Ground To Overhead 10 Goblet Squats 50/35lbs 22,5/16kg GYMNASTICS Strength & Positions Focus 1/8
ZONDAG 12-06-2022
CROSSFIT “Ninja Turtle” E.M.O.M 9 Minutes 1. 5 Deadlifts 2. 3 Clean & Jerks 1. 1 Snatch 130/100lbs 60/45kg
MAANDAG 30-05-2022
CROSSFIT “The MIA Bar Complex” For Time: 3 Hang Cleans 3 Front Squats 3 Shoulder-to-Overhead 2 Hang Cleans 2 Front Squats 2 Shoulder-to-Overhead 1 Hang Clean 1 Front Squat 1 Shoulder-to-Overhead Men: 80-90-100 kg Women: 60-65-70kg WEIGHTLIFTING Clean & Jerk Focus POWERLIFTING Squat Focus
DINSDAG 31-05-2022
CROSSFIT “Naughty List” For Time: 50/45 Calorie Row 30 Front Squats 60/42,5 10 Snatches 60/42,5 5 Muscle-Ups WEIGHTLIFTING Snatch Focus POWERLIFTING Deadlift Focus
WOENSDAG 01-06-2022
CROSSFIT “Same, But Different” A.M.R.A.P 12 Minutes 30 Double Unders 12 V-Ups 5 Push Presses 50/35kg WEIGHTLIFTING Clean Focus GYMNASTICS Plyometrics Focus 8/8
DONDERDAG 02-06-2022
CROSSFIT “Oh, I Love This Part” For Time: Buy-In: 30 Double DB Box Step Over 22,5/16kg, 20/24″ 2 Rounds Of: 20 Burpees 20 Box Jumps Over 20/24″ 20 Burpees 20 Box Jumps Over 24/30″ Buy-Out: Run 800m WEIGHTLIFTING Snatch Focus POWERLIFTING Press Focus GYMNASTICS Plyometrics Focus 6/8
VRIJDAG 03-06-2022
CROSSFIT “Tabata Task” For Time: 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest After the round of Air Squats, begin again with the Pull-Ups. Keep a running total of reps and continue working…
ZATERDAG 04-06-2022
CROSSFIT “Your Own Spartan Run” For Time: Run 400m 30 Dumbbell Cleans 500/400m Row 30 Dumbbell Snatches 400m Run 10 Muscle-Ups 500/400m Row 10 Dumbbell-Facing Burpees GYMNASTICS Plyometrics Focus 7/8
