WOENSDAG 29-12-2021
CROSSFIT AMRAP 12: With a partner: 12 weighted bent-over rows 12 (handstand) push-ups WEIGHTLIFTING Snatch Focus GYMNASTICS Handstand & Hollow Focus
DONDERDAG 30-12-2021
CROSSFIT AMRAP 17: 40 burpees over object 30 ground-to-overheads 30 burpees over object 30 ground-to-overheads 20 burpees-over-object 30 ground-to-overheads 10 burpees over object POWERLIFTING Lowerbody Focus
VRIJDAG 31-12-2021
CROSSFIT “CROSSFIT HOME-TOTAL” On a 15:00 clock: 0:00-5:00 Weighted squats 5:00-10:00 Weighted strict presses 10:00-15:00 Weighted deadlifts
ZATERDAG 01-01-2022
Gesloten i.v.m. nieuwjaarsdag
ZONDAG 02-01-2022
CROSSFIT AMRAP 20: 4 dumbbell thrusters 12 sit-ups 24 double-unders / lateral hops over DB
MAANDAG 20-12-2021
CROSSFIT Pyramid Double Helen For time: 126 mountain climbers / high knees 63 weighted ground-to-overheads / 36 burpees 36 V-ups / tuck-ins / sit-ups 84 mountain climbers / high knees 42 weighted ground-to-overheads / 24 burpees 24 V-ups / tuck-ins / sit-ups 42 mountain climbers / high knees 21 weighted ground-to-overheads / 12 burpees 12…
DINSDAG 21-12-2021
CROSSFIT AMRAP 12: 15 weighted thrusters 10 renegade rows / weighted bent-over-rows POWERLIFTING Lowerbody Focus
WOENSDAG 22-12-2021
CROSSFIT AMRAP 20: 24 weighted lunges 12 weighted push presses (each arm) 12 box jumps / jump squats 12 single leg deadlifts (each leg) GYMNASTICS Push-up Focus WEIGHTLIFTING Clean and Jerk Focus
DONDERDAG 23-12-2021
CROSSFIT For time: 300 double-unders / 300 lateral hops in place – At 0:00 complete 1 burpee, at 1:00 complete 2 burpees, at 2:00 complete 3 burpees. Continue this pattern until you complete 300 double-unders. POWERLIFTING Upperbody Focus
VRIJDAG 24-12-2021
CROSSFIT 10 x 1:00 rounds: 20 mountain climbers 10 weighted deadlifts (dumbbell/kettlebell/resistance band/etc.) Max jumping lunges – Rest 2:00
