VRIJDAG 11-02-2022
CROSSFIT “BEAR COMPLEX” 5 rounds for load: Complete 7 unbroken sets of this barbell complex: 1 power clean 1 front squat 1 push press 1 back squat 1 push press POWERLIFTING Deadlift focus WEIGHTLIFTING Clean and Jerk focus
ZATERDAG 12-02-2022
CROSSFIT “PULL IT TO THE LIMIT” For load: 5-5-5-5-5 pull-ups GYMNASTICS Pull-up cycle week 4/4
ZONDAG 13-12-2021
CROSSFIT “MODIFIED OPEN 20.2” AMRAP 12: 4 double dumbbell squats, 2×16/22,5kg 6 toes-to-bar 24 double-unders
MAANDAG 31-01-2022
CROSSFIT “Go with the flow” For time: 2500m row POWERLIFTING Bench press focus WEIGHTLIFTING Snatch focus
DINSDAG 01-02-2022
CROSSFIT “Lefty Righty” AMRAP 15: 10 single dumbbell cleans 10 single dumbbell push press 15 burpees Alternate arm per round Rx = 16/22,5kg WEIGHTLIFTING Clean focus POWERLIFTING Squat focus
WOENSDAG 02-03-2022
CROSSFIT “Stairway From Hell” For time: 5 box jump-over, 20/24″ 10 toes-to-bar 5 cleans, 42,5/60kg 5 box jump-over, 20/24″ 10 toes-to-bar 5 cleans, 50/70kg 5 box jump-over, 20/24″ 10 toes-to-bar 3 cleans, 57,5/80kg 5 box jump-over, 20/24″ 10 toes-to-bar 3 cleans, 65/90kg WEIGHTLIFTING Snatch focus GYMNASTICS Handstand push-up + handstand walk
DONDERDAG 03-02-2022
CROSSFIT “Green Light” AMRAP 12: 12/10 Cal row 6 double dumbbell thrusters, 16/22,5kg WEIGHTLIFTING Jerk focus POWERLIFTING Deadlift focus
VRIJDAG 04-02-2022
CROSSFIT “PEEKABOO” 40 burpees 30 deadlifts, 42,5/60kg 20 pull-ups 10 alt. kettlebell snatches, 20/24kg 20 pull-ups 30 deadlifts, 42,5/60kg 40 burpees POWERLIFTING Press focus WEIGHTLIFTING Overhead squat/snatch balance focus
ZATERDAG 05-02-2022
CROSSFIT “GRILLED” AMRAP 15: 50 double-unders 15 push-ups 8 front squats, 42,5/60kg GYMNASTICS Pull-up cycle week 3/4
ZONDAG 06-02-2022
CROSSFIT “ALLROUND FITNESS” For time: 3 rounds of: 10 double dumbbell box step over, 16/22,5kg 5 devil presses 2:00 rest 3 rounds of: 10 box jumps, 24″/30″ 5 muscle-ups 1:00 rest 10 snatches, 42,5/60kg
