ZONDAG 05-06-2022
CROSSFIT “Super Bass” For Load: 10-8-6-4-2 Back Squats
MAANDAG 23-05-2022
CROSSFIT “H” For time: Buy-In: 800m Run 4 Rounds Of: 15 Pull Ups 30 Push Ups 45 Squats Buy-Out: 800m Run WEIGHTLIFTING Snatch Focus POWERLIFTING Deadlift Focus
DINSDAG 24-05-2022
CROSSFIT “Simplicity” A.M.R.A.P 15 Minutes 30 Dumbbell Snatches 20 Sit-Ups 10 Single Arm Devil’s Press Rx = 16/22,5kg or 35/50lbs WEIGHTLIFTING Power Clean & Jerk Focus POWERLIFTING Press Focus
WOENSDAG 25-05-2022
CROSSFIT “Cool Runnings” 10-9-8-7-6-5-4-3-2-1 Calorie Row Toes To Bar WEIGHTLIFTING Powersnatch + Overhead Squat Focus GYMNASTICS Plyometrics Focus 5/8
DONDERDAG 26-05-2022
CROSSFIT “EZPZ” A.M.R.A.P 12 Minutes 2+2 Reps Of: Deadlift Bar-facing Burpees 95/135lbs, 80/60kg
VRIJDAG 27-05-2022
CROSSFIT “Tik-Tok” E.M.O.M. 24 Minutes 1. 10 Handstand Push Ups 2. 10 Box Jumps 30″/24″ 3. Max Reps Dumbbell Cleans alt. 4. Rest POWERLIFTING Deadlift Focus WEIGHTLIFTING Snatch Balance + Overhead Squat Focus
ZATERDAG 28-05-2022
CROSSFIT “Worst Captain Ever Heard Of” 3 Rounds For Time: Row 500m Rest 3:00 GYMNASTICS Plyometrics Focus 5/8
ZONDAG 29-05-2022
CROSSFIT “MURPH” For Time: 1600m Run 100 Pull-Ups 200 Push Ups 300 Squats 1600m Run
MAANDAG 16-05-2022
CROSSFIT “Rush Hour” E.2:30.O.2:30 x 8 Rounds 3 Clean & Jerks 5 Front Squats 10 Deadlifts 90/135 lbs 40/60 kg WEIGHTLIFTING Clean Focus POWERLIFTING Press Focus
DINSDAG 17-05-2022
CROSSFIT “R” For Time: Cardio 400m 21 Pull-Ups 21 Floor Presses Cardio 400m 15 Pull Ups 15 Handstand Push Ups Cardio 400m 9 Pull Ups 9 Dips 150 squats WEIGHTLIFTING Hip Snatch Focus POWERLIFTING Squat Focus