DINSDAG 10-11-2020
CROSSFIT “DEATH ROW” Every Minute x 14 Rounds MIN 1 — 15/12 Cal Row MIN 2 — 10 Burpees
WOENSDAG 11-11-2020
CROSSFIT “BUCKLE UP” 4 Rounds For Time Of: 9 Box Jump Over 3 Deadlift
DONDERDAG 12-11-2020
CROSSFIT “POWERHOUSE” 14-Min. AMRAP Of: 10 Push-ups, HR 8 Power Snatches 6 Pistol Squats, Alt.
VRIJDAG 13-11-2020
CROSSFIT “CRASH TEST” A) 12-Min. Muscle-up practice B) 12-Min. Ab Circuit: 3 á 4 Giant Sets Of: 12 High Plank Dumbbell Pull Through 6 High Plank Reach 6 Leg Raises 3 V-ups
ZATERDAG 14-11-2020
CROSSFIT “HEELS DOWN” 10 Rounds For Time /w Buddy Of: 15 Kettlebell Swings 200m Row
ZONDAG 15-11-2020
CROSSFIT “FATIQUED” 30-20-10 Reps For Time Of: Sit-ups Double Dumbbell Front Squats Double-unders (x2)
MAANDAG 02-11-2020
CROSSFIT “NO RAGRETS” 12-12-12-12 Reps For Time Of: Burpees over the Bar, lateraal Power Cleans WEIGHTLIFTING Jerk Focus POWERLIFTING Press Focus
DINSDAG 03-11-2020
CROSSFIT “FxD/t=P” 12-Min. AMRAP Of: 7 Push Jerks 14 Sit-ups 21 Cal Cardio POWERLIFTING Press Focus
WOENSDAG 04-11-2020
CROSSFIT “HUSTLE AND MUSCLE” Every 1:30 x 5 Rounds Of: 1 Strict Pull-up 1 Kipping Pull-up 1 Kipping Chest-to-bar Max reps Muscle-ups 1:30 rest after every set. POWERLIFTING Squat Focus WEIGHTLIFTING Snatch Focus GYMNASTICS Dips Focus
DONDERDAG 05-11-2020
CROSSFIT “LEAN AND MEAN” 3 Rounds For Time Of: 60 Double-Unders 30/21 Cal Cardio 10 Deadlifts @ 70% 1RM
