WOENSDAG 15-07-2020
CROSSFIT “SWEAT CLASS” 4 Rounds For Time Of: 25 Kettlebell Swings, 24/16kg 25 Box Jumps, 24”/20” 25 Kettlebell Push-press, 24/16kg 25 Sit-ups WEIGHTLIFTING Snatch Focus GYMNASTICS Skill: kipping Strength: handstand push-up
DONDERDAG 16-07-2020
CROSSFIT “PACESETTER” 21-Min. AMRAP Of: 60 Double-unders 30 Cal Row
VRIJDAG 17-07-2020
CROSSFIT “BRING IT HOME” 15 Rounds For Time Of: 5 Med. Ball Cleans 3 Push-ups HR 1 Clean ’n Jerk, 60/40kg POWERLIFTING Deadlift Focus
ZATERDAG 18-07-2020
CROSSFIT “MULTISKILLED” 3 Rounds For Time Of: 40 Double-unders 30 Air Squats 20 Dumbbell Snatches, alt. 10 Dumbbell Overhead Squats Rx = 22,5/16kg GYMNASTICS Skill: dips Strength: hollow/arch
ZONDAG 19-07-2020
CROSSFIT “SUNDAY BREAKFAST” 14-Min. AMRAP Of: 3 Pull-ups 5 Handstand Push-ups 8 Burpee Box-jump-over, 24”/20”
MAANDAG 06-07-2020
CROSSFIT “HALFTIME” 2 x 8 Min. AMRAP Of: #1. 15 Wall Ball shots, 10/6kg 10 Sit-ups 3 min. Rest #2. 15 Dumbbell Thrusters, 1 x 22,5/16kg 10 Burpees-over-the-Dumbbell WEIGHTLIFTING Snatch Focus
DINSDAG 07-07-2020
CROSSFIT “ROCKET POWER” 4 Rounds For Time Of: 100 Double-unders 500m Row POWERLIFTING Deadlift Focus
WOENSDAG 08-07-2020
CROSSFIT “BARTENDER” 10-Min. AMRAP Of: 5 Handstand Push-ups 5 Deadlifts, 120/80kg WEIGHTLIFTING Clean Focus GYMNASTICS Skill: Handstand Push-up Strength: Pull-ups
DONDERDAG 09-07-2020
CROSSFIT “FAST FORWARD” For Time: 50 Double-unders 40 Dumbbell hang to overhead, 22,5/16kg 30 Box step overs (weighted), 24/20″ 20 Push-ups 10 Overhead Lunge Steps 20 Push-ups 30 Box step over (weighted) 40 Dumbbell hang to overhead 50 Double-unders
VRIJDAG 10-07-2020
CROSSFIT “MONKEY BUSINESS” 20 MIN. EMOM Of: 1. 6 Strict Pull-ups 2. 9 Toes-to-bar 3. 6 Box Jumps 30″/24″ 4. 45″ Hollow Hold 5. Rust POWERLIFTING Press Focus