DINSDAG 07-12-2021
CROSSFIT For Load: Strict Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5
WOENSDAG 08-12-2021
CROSSFIT “DOUBLE ISABEL” – BENCHMARK WORKOUT For Time: 60 Snatches (61/43kg) WEIGHTLIFTING Jerk Focus POWERLIFTING Press Focus
DONDERDAG 09-12-2021
CROSSFIT “LONG JACKIE” – BENCHMARK WORKOUT For Time: 1000/800m Row 50 Thrusters (20/15KG) 30 Pull-ups 750/600m Row 25 Thrusters 15 Pull-ups 500/400m Row 15 Thrusters 9 Pull-ups
VRIJDAG 10-12-2021
CROSSFIT “EXTENDED ELIZABETH” – BENCHMARK WORKOUT For Time: 21-18-15-12-9-6-3 Power Cleans (60/42,5kg) Ring Dips
ZATERDAG 11-12-2021
CROSSFIT Every 5:00 x 5 Rounds: 200m Run 10 Candlesticks 10 Wall Ball Shots, 10/6kg 10 Burpees 200m Run GYMNASTICS Toes-to-bar Focus WEIGHTLIFTING Snatch Focus POWERLIFTING Squat Focus
ZONDAG 12-12-2021
CROSSFIT “HALF CHELSEA” – BENCHMARK WORKOUT EMOM 15: 10 Pull-ups 15 Push-ups 20 Air Squats – If you fall behind the clock, continue as an AMRAP for up to 15 minutes. WEIGHTLIFTING Clean and Jerk Focus POWERLIFTING Deadlift Focus
29-11-2021
CROSSFIT For Time: 21 Deadlifts (102,5/70kg) 400m Run 15 Deadlifts 400m Run 12 Deadlifts 400m Run 9 Deadlifts 400m Run
DINSDAG 30-11-2021
CROSSFIT From 0:00-5:00 EMOM 5: 5 Thrusters (35/25kg) From 5:00-10:00 EMOM 5: 5 Thrusters (42,5/30kg) From 10:00-15:00 EMOM 5: 5 Thrusters (50/35kg) – Continue adding 7,5 / 5kg every 5:00 for as long as you are able
WOENSDAG 01-12-2021
CROSSFIT 3 Rounds For Time: 500/400m Row 21 Push-ups 12 Strict Toes-to-Bar WEIGHTLIFTING Snatch Focus POWERLIFTING Squat Focus
DONDERDAG 02-12-2021
CROSSFIT For Load: Muscle Snatch 1-1-1-1-1 Power Snatch 1-1-1-1-1 Squat Snatch 1-1-1-1-1
