WOENSDAG 20-10-2021
CROSSFIT AMRAP 20: 10 GHD Hip Extensions 100m Farmer Carry (22,5/16kg) 10 Weighted Sit-ups (10/6) – Add 10 reps to the Hip Extensions and sit-ups after each round. WEIGHTLIFTING Clean GYMNASTICS Muscle-up strength
DONDERDAG 21-10-2021
CROSSFIT For Time: 1,000/800m Row 25 Box Jumps (30/24”) 1,000/800m Row 50 Box Jumps (24/20”) 1,000/800m Row 75 Box Jumps (20/20”) POWERLIFTING Squat
VRIJDAG 22-10-2021
CROSSFIT On a 20:00 Clock: From 0:00 – 4:00 1-Rep-Max Clean – Rest 2:00 From 6:00 – 10:00: AMRAP 4: Bar Muscle-ups – Rest 2:00 From 12:00 – 20:00: AMRAP 8: 30 Double Unders 8 Single-Arm DB Push Presses (Left) (22,5/16kg) 8 Single-Arm DB Push Presses (Right) 8 Lateral DB Burpees WEIGHTLIFTING Snatch POWERLIFTING Press
ZATERDAG 23-10-2021
CROSSFIT “NANCY” – BENCHMARK WORKOUT 5 Rounds For Time: 400m Run 15 Overhead Squats (42,5/30kg) GYMNASTICS Pull-ups & conditioning
ZONDAG 24-10-2021
BATTLE OF THE BOXES!
Maandag 11-10-2021
CROSSFIT 8 Rounds For Reps: 0:20 Muscle-ups – Rest 0:10 :20 Clean & Jerks (60/45kg) – Rest :10 WEIGHTLIFTING Snatch deadlift and power
Dinsdag 12-10-2021
CROSSFIT For Time: 20 Pulls on the Rower 15 Wall Balls (10/6kg) – Row until you accumulate 2000/1600m WEIGHTLIFTING Clean and Jerk POWERLIFTING Squat
Woensdag 13-10-2021
CROSSFIT 5 Rounds For Time: 20 GHD Sit-ups 400m Run WEIGHTLIFTING Snatch GYMNASTICS Handstand Push-ups & GHD Strength
Donderdag 14-10-2021
CROSSFIT “CHELSEA” – BENCHMARK EMOM 30: 5 Pull-ups 10 Push-ups 15 Squats – If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete. POWERLIFTING Press Focus
Vrijdag 15-10-2021
CROSSFIT 7 Sets For Load: 1 Snatch WEIGHTLIFTING Jerk Focus POWERLIFTING Deadlift Focus
