DONDERDAG 11-11-2021
CROSSFIT “MAXTON” – BENCHMARK WORKOUT 13 Rounds For Time: 8 Strict Pull-ups 26 Box Step-ups (24/20″) 21 Burpees – Wear a vest if available POWERLIFTING Squat focus
VRIJDAG 12-11-2021
CROSSFIT Every 4:00 For 7 Sets: 200m Sprint WEIGHTLIFTING Clean focus POWERLIFTING Press focus
ZATERDAG 13-11-2021
CROSSFIT For Time: 1200/900m Row 80 Toes-to-Bars 10 Rope Climbs GYMNASTICS Handstand push-up focus
ZONDAG 14-11-2021
CROSSFIT For Time: 21-15-9 Deadlifts (125/80kg) Strict Ring Dips
MAANDAG 01-11-2021
CROSSFIT Every 5:00 for 4 Sets: Row/bike/ski 1600/1200m WEIGHTLIFTING Clean and Jerk focus
DINSDAG 02-11-2021
CROSSFIT On a 27:00 Clock: From 0:00-9:00: EMOM 9: 1 Snatch From 9:00-18:00: EMOM 9: 1 Clean From 18:00-27:00: EMOM 9: 1 Deadlift – Increase weight across all sets. WEIGHTLIFTING Snatch focus POWERLIFTING Squat focus
WOENSDAG 03-11-2021
CROSSFIT For Time: 150 Air Squats 50 V-ups 120 Air Squats 40 V-ups 90 Air Squats 30 V-ups WEIGHTLIFTING Jerk focus GYMNASTICS Toes-to-bar focus
DONDERDAG 04-11-2021
CROSSFIT “NATE” – Benchmark Workout AMRAP 20: 2 Muscle-ups 4 Handstand Push-ups 8 KB Swings (24/20kg) POWERLIFTING Press focus
VRIJDAG 05-11-2021
CROSSFIT 6 Sets For Load: 2 Push Jerks + 1 Split Jerk WEIGHTLIFTING Hang snatch focus POWERLIFTING Deadlift focus
ZATERDAG 06-11-2021
CROSSFIT AMRAP 12: 5 Front Squats (80/55kg) 10 Chest-to-Bar Pull-ups 20 Double Unders GYMNASTICS Handstand push-up focus
