WOENSDAG 23-09-2020
CROSSFIT “JAILBREAK” 10 Rounds For Time: 1 Power Snatch, 70/45kg 3 Overhead Squats, 70/45kg WEIGHTLIFTING Snatch Focus GYMNASTICS Toes-to-bar Focus
DONDERDAG 24-09-2020
CROSSFIT “QUICK ‘N SPICY” 3 x 3 Min. AMRAP Of: 1) 10 Pull-ups 5 Burpees to target 3:10 Min. Rest 2) 10 Toes-to-bar 5 Burpees to target 3:10 Min. Rest 3) 5 Pull-ups 3 Burpees to target 5 Toes-to-bar 3 Burpees to target
VRIJDAG 25-09-2020
CROSSFIT “FAST FORWARD” 14-Min. AMRAP Of: 9 (Handstand) Push-ups 15 Kettlebell Swings, 24/16kg 21 Cal Row POWERLIFTING Squat Focus
ZATERDAG 26-09-2020
CROSSFIT “METABOLIC CONDITIONER” For Time: 1600m Row 160 Double-unders 1600m Run GYMNASTICS Handstands
ZONDAG 27-09-2020
CROSSFIT “TICK-TOCK” For Time: 20 Power Cleans (50/35kg) 20 Thrusters 20 Push Presses 20 Front Squats 20 Power Snatches On the minute (including 0:00): 3 Burpees
MAANDAG 14-09-2020
CROSSFIT “BEAR COMPLEX” 5 Rounds For Load Of: Complete 7 Unbroken Sets of this barbell complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press WEIGHTLIFTING Snatch focus
DINSDAG 15-09-2020
CROSSFIT BENCHMARK “ANNIE” 50-40-30-20-10 Reps For Time Of: Double-Unders Sit-Ups Rx+ = only unbroken d.u.-sets POWERLIFTING Squat focus
WOENSDAG 16-09-2020
CROSSFIT “DOPAMINE” 15-Min. AMRAP Of: 5 Handstand Push-ups 10 Single DB Overhead Lunges, 22,5/16kg 15 Dumbbell Snatches, alt. 20 Cal. Row WEIGHTLIFTING Clean focus GYMNASTICS Pull-ups Conditioning
DONDERDAG 17-09-2020
CROSSFIT “FOOTLOCKER” For Time: 2 Mile Run
VRIJDAG 18-09-2020
CROSSFIT “GRAVITY WINS” 12-Min. AMRAP Of: 10 Push-ups 5 Deadlifts, 120/75kg POWERLIFTING Deadlift Focus