MAANDAG 10-08-2020
CROSSFIT “JUMPING SPIRIT” 8 Rounds For Time Of: 10 Box Jump Over 20 Double-unders WEIGHTLIFTING Clean Focus
DINSDAG 11-08-2020
CROSSFIT “LACTAID” 4 Rounds For Time Of: 21 Dumbbell Lunges, alt. 15 Push-ups, HR 9 Deadlifts, 80/50kg Rx = 2 x 22,5/16kg POWERLIFTING Press Focus
WOENSDAG 12-08-2020
CROSSFIT “SUMMER BREEZE” 5-Min. AMRAP: 21 Double-unders 9 Burpees 1 Min. Rest 5-Min. AMRAP: Max Calorie Row or Bike 1 Min. Rest 5-Min. AMRAP: 21 Double-unders 9 Burpees WEIGHTLIFTING Snatch Focus GYMNASTICS Skill: handstand Strength: handstand
DONDERDAG 13-08-2020
CROSSFIT “FLAWLESS FLOW” 5 x 4-Min. AMRAP Of: 3 Power Snatches, 60/40kg 6 Push-ups 9 Air Squats Rest 1 Minute Between Rounds
VRIJDAG 14-08-2020
CROSSFIT “MAKE IT COUNT” ON A 12:00 RUNNING CLOCK… 1000/800m Row 60 Sit-ups 30 Front Squats, 60/40kg Max Meter on a machine In Time Remaining… (Score is meters) POWERLIFTING Squat Focus
ZATERDAG 15-08-2020
CROSSFIT “GYMNASTICS HIGH” 2 x 6-Min. Of: Part A: Max Reps Turkish Get-Up, 24/16kg Part B: 2 Muscle-ups 4 Toes-to-Bar 6 Handstand Push-ups 3-Min. Rest between rounds GYMNASTICS Skill: Pull-up Strength: Toes-to-Bar
ZONDAG 16-08-2020
CROSSFIT “NEVERENDING MATH” 20 Minutes AMRAP: 200 Meter Run 3 Box Jumps 3 Power Cleans 200 Meter Run 6 Box Jumps 6 Power Cleans 200 Meter Run 9 Box Jumps 9 Power Cleans … [Add 3 Box Jumps + 3 Power Cleans Each Round] Rx: 60/40kg
MAANDAG 03-08-2020
CROSSFIT “HARDBEAT” 16 Min. EMOM Of: 1. 15/12 Cal Row 2. 10 Burpees WEIGHTLIFTING Snatch Focus
DINSDAG 04-08-2020
CROSSFIT “DIOXYGEN” For Time: 6-9-15-21 Reps Of: Power Cleans, 60/40kg 21-15-9-6 Reps Of: Box Jumps, 24″/20″ POWERLIFTING Squat Focus
WOENSDAG 05-08-2020
CROSSFIT “WILD RIDE” 3 Rounds: 7 Deadlifts, 50/35 7 Sit-ups 7 Push Presses, 50/35 700/500m Row 3 Rounds: 7 Deadlifts, 50/35 7 Sit-ups 7 Push Presses, 50/35 700/500m Row 3 Rounds: 7 Deadlifts, 50/35 7 Sit-ups 7 Push Presses, 50/35 WEIGHTLIFTING Jerk Focus GYMNASTICS Skill: Toes-to-Bar Strength: HSPU