ZONDAG 11-10-2020
CROSSFIT “POSTERIOR GAINS” 6 attempts in 12 minutes to build up to a heavy triple deadlift Rest 2-Min. Then: Every Minute x 5 Minutes Of: 8 Deadlift Touch ’n Go @ 65% 3RM
MAANDAG 28-09-2020
CROSSFIT “OBSTACLE COURSE” 12 Min. AMRAP Of: 3 Box Jump Over, 30″/24″ 9 Double Dumbbell Deadlifts 15 Cal Row Rx = 2 x 22,5/16kg WEIGHTLIFTING Snatch focus
DINSDAG 29-09-2020
CROSSFIT “MY FITNESS PAL” 2 Rounds For Time W/ Buddy Of: 50 Toes-to-bars 50 Push-ups 50 Pull-ups 50 Burpees POWERLIFTING Deadlift focus
WOENSDAG 30-09-2020
CROSSFIT “OPEN 19.1” 15-Min. AMRAP Of: 19 Wall Ball Shots, 10/6kg 19 Cal Row WEIGHTLIFTING Power clean focus GYMNASTICS Muscle-Up Focus
DONDERDAG 01-10-2020
CROSSFIT “MOOD SWINGS” 18-Min. AMRAP Of: 30 Sit-ups 20 Deadlifts, 85/55kg 10 Kettlebell Swings, 24/16kg 5 Cleans, 85/55kg
VRIJDAG 02-10-2020
CROSSFIT “STEP AEROBICS” 9-15-21 Reps For Time Of: Shoulder to Overhead Front Rack Lunges Rx = 42,5/30kg POWERLIFTING Press focus
ZATERDAG 03-10-2020
CROSSFIT “OUTSIDE THE BOX” EVERY 4:00 x 5 SETS 400m Run In the remaining time… AMRAP of: 6 Pistol Squats, alt. 12 Push-ups, HR GYMNASTICS Handstands
ZONDAG 04-10-2020
CROSSFIT “WORKAHOLIC” For Time: 25 Pull-ups 25 Dumbbell Hang Power Cleans 50/40 Cal Row 50 Single Dumbbell Power Cleans, alt. 50/40 Cal Row 25 Dumbbell Hang Power Cleans 25 Push-ups Rx = 2 x 22,5/16kg
MAANDAG 21-09-2020
CROSSFIT “STRAIGHT AHEAD” 20-Min. AMRAP Of: 10 Double DB Box step over, 24″/20″ 20 Double DB Push Presses, 22,5/16kg 30 Double-unders 40 Wall Balls, 10/6kg WEIGHTLIFTING Clean focus
DINSDAG 22-09-2020
CROSSFIT “PUSH IT REAL GOOD” 4 Rounds For Time Of: 10 Pendlay Rows, 70/45kg 15 Push-ups Buy-out: 400m row POWERLIFTING Press focus