MAANDAG 06-09-2021
CROSSFIT “AEROBIC CAPACITY” For Time: 1,500/1,200 Meter Row Rest 2 Minutes 1,000/800 Meter Row Rest 2 Minutes 500/400 Meter Row WEIGHTLIFTING Jerk Focus
DINSDAG 07-09-2021
CROSSFIT “SHOULDER, KNEES AND TOES” 15-Minutes AMRAP of: 10 Toes-to-bar 20 Single Dumbbell Hang to Overhead, 22,5/16kg 30 Wall balls, 10/6kg WEIGHTLIFTING Snatch Focus POWERLIFTING Squat Focus
WOENSDAG 08-09-2021
CROSSFIT “BANGERS AND MASH” For Time: 7 Rounds: 3 Push Press 3 Front Squats 3 Box Jumps, 30″/24″ 30/21 Cal Row 5 Rounds: 3 Push Press 3 Front Squats 3 Box Jumps, 30″/24″ 30/21 Cal Row 3 Rounds: 3 Push Press 3 Front Squats 3 Box Jumps, 30″/24″ Rx = 42,5/30kg WEIGHTLIFTING Clean and Jerk…
DONDERDAG 09-09-2021
CROSSFIT “ESSENTIALISM” Every Minute x 20 Minutes Of: 1. 15 Ring Push-ups 2. 10 Strict Pull-ups 3. 10 Strict Handstand Push-ups 4. 5 Muscle-ups 5. Rest POWERLIFTING Deadlift Focus
VRIJDAG 10-09-2021
CROSSFIT “LOCKED AND LOADED” 5 Rounds For Time: 30 Double-unders 15 Overhead Squats 50/35kg WEIGHTLIFTING Snatch Focus POWERLIFTING Press Focus
ZATERDAG 11-09-2021
CROSSFIT “4 YEAR ANNIVERSARY 🥳” 40-Minute AMRAP w/ Buddy of: 400m Run with buddy 40 Sit-ups 40 Kettlebell Swings 40 Burpee to target, rig 40 Overhead plate lunges, 15/10kg 40 Push-ups GYMNASTICS Toes-to-Bar Focus
ZONDAG 12-09-2021
CROSSFIT ”PICK IT UP” For Load: Deadlift 3-3-3-3-3-3-3 reps
MAANDAG 30-08-2021
CROSSFIT “STEP RIGHT UP” 15-Minute AMRAP of: 6 Weighted Box Step-over, 24/20” 12 Single Arm Kettlebell Snatches Rx = 24/16kg WEIGHTLIFTING Snatch Focus
DINSDAG 31-08-2021
CROSSFIT “FLOOR IS LAVA” 4 Rounds For Time Of: 0:30 L-sit 15 Pull-ups 10 Handstand Push-ups WEIGHTLIFTING Clean and Jerk Focus POWERLIFTING Deadlift Focus
WOENSDAG 01-09-2021
CROSSFIT “ALLROUND” 12-Minute AMRAP: 2 Power Snatches 4 Power Cleans 60 Double Unders Rx = 70/45kg WEIGHTLIFTING Snatch Focus GYMNASTICS Pull-up and Chest-to-Bar Focus
