DONDERDAG 31-03-2022
CROSSFIT “THUNDER THURSDAY” For Load: 1 Clean Deadlift 1 Clean 1 Hang Clean 1 Low Hang Clean WEIGHTLIFTING Clean & Jerk Focus POWERLIFTING Press Focus
VRIJDAG 01-04-2022
CROSSFIT “HOLD-UP” 5 Rounds For Time 10 Wallball Shots 10 Burpees 10 Wallball Shots 10 Cal Row 10 Wallball Shots 10 Shuttle Sprints POWERLIFTING Squat Focus WEIGHTLIFTING Snatch Focus
ZATERDAG 02-04-2022
CROSSFIT “BUILD DIFFERENT” For Time: Run 400m 30 Dumbbell Cleans alt. 20 Toes To Bar 10 Snatches 30/42,5kg 20 Handstand Push Ups 30 Sit-Ups Run 400m GYMNASTICS Toes To Bar Cycle Week 3/4
ZONDAG 03-04-2022
CROSSFIT “TAG TEAM” (OOSTERHOUT) A.M.R.A.P 30 Minutes 5 Pull-Ups 10 Push Ups 15 Sync Squats 1 Works, 1 “Rests” “LET’S GET THIS PARTY STARTED” (OPENING DONGEN) AMRAP 20 with buddy of: 10 Burpees, alt. 20 Toes-to-bar 30 Box jumps 40 Alt. dumbbell snatches 50 Cal row/bike/ski
MAANDAG 21-03-2022
“HEADS UP” Every Minute x 16 Rounds 1. Strict Pull-Ups 2. 4 Deadlifts 75/100 3. 8 Double Dumbbell Cleans 16/22,5 4. 12 Push Ups Score = Total Strict Pull Ups WEIGHTLIFTING Clean & Jerk Focus POWERLIFTING Deadlift Focus
DINSDAG 22-03-2022
CROSSFIT “COUNTDOWN” For Time: 60-50-40 Double Unders 30-20-10 Wallball Shots 6/10kg WEIGHTLIFTING Snatch Focus POWERLIFTING Press Focus
WOENSDAG 23-03-2022
CROSSFIT “PROGRESSIVE OVERLOAD” A.M.R.A.P 5 Minutes 20 Lunges 15 Beatswings 10 Sumo Deadlift High Pull 40/60kg A.M.R.A.P 7 Minutes 15 Goblet Squats 16/24kg 10 Pull-Ups 5 Cleans 40/60kg A.M.R.A.P 9 Minutes 10 Frontsquats 40/60 kg 5 Chest 2 Bar Pull-Ups 3 Snatches 40/60kg WEIGHTLIFTING Clean Focus GYMNASTICS Muscle Up Focus
DONDERDAG 24-03-2022
CROSSFIT “GLUE” For Load: 8-6-4-6-8 Bent Over Rows 8-6-4-6-8 Bench Press WEIGHTLIFTING Low Hang Snatch Focus POWERLIFTING Squat Focus
VRIJDAG 25-03-2022
CROSSFIT “FRIENEMY” 8 Rounds For Time w/ Buddy: 20 Cal Row 15 Sync KB Swings 16/24kg 20 Alt. Cleans 50/70kg POWERLIFTING Deadlift Focus WEIGHTLIFTING Jerk Focus
ZATERDAG 26-03-2022
CROSSFIT “ZACHARY TELLIER (HEROWOD)” For Time: 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 150 Air Squats GYMNASTICS Toes To Bar Cycle Week 2/4