ZATERDAG 28-11-2020
CROSSFIT “THE REMEDY” 14-Min. AMRAP Of: 60 Double-unders 600m Row GYMNASTICS Pull-up focus
ZONDAG 29-11-2020
CROSSFIT “HERO’S JOURNEY” 8 Rounds For Time Of: 9 Sit-ups 6 Burpees over the Bar 3 Snatches
MAANDAG 16-11-2020
CROSSFIT “OUTTA CONTROL” Every 2:30 x 6 Rounds 3-3-3-2-2-2 Reps For Load Clean and Jerk
DINSDAG 17-11-2020
CROSSFIT “HERO WORKOUT: WHITING” 19-Min. AMRAP Of: Buy In: 1600m Row Then 5 Rounds Of: 27 Air Squats 18 Push Ups If you finish, start again on the Row
WOENSDAG 18-11-2020
CROSSFIT “PARTY STARTER” For Time: 100 Double-unders 40 Sit-ups 30 Kettlebell Swings 20 Sit-ups 10 Kettlebell Snatches 20 Sit-ups 30 Kettlebell Swings 40 Sit-ups 100 Double-unders
DONDERDAG 19-11-2020
CROSSFIT “TWISTED TABATA” Row 3 Tabata’s For Max Meters Of: Tabata 1 @ 24SPM Tabata 2 @ 28SPM Tabata 3 @ 32SPM Rest 3mins between each round
VRIJDAG 20-11-2020
CROSSFIT “FREAKY FREAK” 21-15-9 Reps For Time Of: Front Rack Lunges Lateral Burpees Over The Bar WEIGHTLIFTING Snatch Focus
ZATERDAG 21-11-2020
CROSSFIT “BREAKTHROUGH” 14-Min. AMRAP Of: 50 Double-unders 25 Deadlifts 10 Handstand Push-ups GYMNASTICS Muscle-up focus
ZONDAG 22-11-2020
CROSSFIT “NEMESIS” A) 6-Min. AMRAP Of: 5 Strict Pull-ups 7 Toes-to-bar 9 Lunges B) 6-Min. AMRAP Of: L-Sit Hold Perform 5 hollow rocks at every break
MAANDAG 09-11-2020
CROSSFIT “POKERFACE” For Time: 21 Front Squats 42 Single Arm DB Clean ’n Jerk, Alt. 84 Double-unders 15 Front Squats 30 Single Arm DB Clean ’n Jerk, Alt. 60 Double-unders 9 Front Squats 18 Single Arm DB Clean ’n Jerk, Alt. 36 Double-unders
