ZONDAG 20-12-2020
CROSSFIT “SUPER-CINDY” 20-Min. AMRAP w/ buddy Of: 10 Supermans 10 Push-ups 15 Air Squats Challenge yourself by wearing a backpack (as heavy as possible).
MAANDAG 07-12-2020
CROSSFIT “TEAM PARTY” Cardio Challenge Just show up! POWERLIFTING Deadlift Focus WEIGHTLIFTING Jerk Focus
DINSDAG 08-12-2020
CROSSFIT “FRAGILE STABILITY” 4 Rounds for time of: 21 Kettlebell Swings 2/2 Turkish Get-up Rx = 24/16kg POWERLIFTING Deadlift Focus
WOENSDAG 09-12-2020
CROSSFIT “BUY LOW, SELL HIGH” A. 5-Min. AMRAP: Buy-In: 150 DU 15 Overhead Squat, 40/30kg 10 Sit-ups Rest 3 min. B. 5-Min. AMRAP: Buy-In: 100 DU 10 Overhead Squat, 60/40kg 10 Sit-ups Rest 3 min. C. 5-Min. AMRAP: Buy-In: 50 DU 5 Overhead Squat, 80/60kg 10 Sit-ups POWERLIFTING Squat Focus WEIGHTLIFTING Snatch Focus GYMNASTICS Toes…
DONDERDAG 10-12-2020
CROSSFIT “CORE VALUES” 16-Min. EMOM Of: 1. 8 Strict Pull-ups 2. 20 Hollow Rocks 3. 12 Toes-to-bar 4. 10 Push-ups
VRIJDAG 11-12-2020
CROSSFIT “SHOULDER TO SHOULDER” 10-9-8-7-6-5-4-3-2-1 Reps For Time Of: Double DB/KB Shoulder to Overhead Row 200m after every round WEIGHTLIFTING Clean Focus
ZATERDAG 12-12-2020
CROSSFIT “PACE YOUR RACE” 18-Min. AMRAP Of: 24 Double-unders 12 Power Cleans, 50/35kg 6 Burpee Box Jump Overs, 30″/24″ GYMNASTICS Handstand Focus
ZONDAG 13-12-2020
CROSSFIT “FULL PULL” 5-5-5-5-5 Reps For Load Of: Deadlift
MAANDAG 30-12-2020
CROSSFIT “MONDAY FEELS” 4 Rounds For Time Of: 15 Deadlift 25 Kettlebell Swings 500m Row POWERLIFTING Squat Focus WEIGHTLIFTING Snatch Focus
DINSDAG 01-12-2020
CROSSFIT “IT ONLY GETS BETTER” 4-Min. AMRAP of: 9 Handstand Push-ups 9 Pull-ups Rest 1:1 4-Min. AMRAP of: 6 Handstand Push-ups 6 Toes-to-bar Rest 1:1 4-Min. AMRAP of: 3 Burpees to target 3 Muscle-up POWERLIFTING Squat Focus
