ZATERDAG 11-07-2020
CROSSFIT “GUT FEELING” 12-Min. AMRAP Of: 2-4-6-8… Push Jerks, 80/45kg 5-10-15-20… Cal Row GYMNASTICS Skill: Handstand Push-up Strength: Pull-ups
ZONDAG 12-07-2020
CROSSFIT “RUN DMC” 4 Rounds For Time Of: 7 Power Snatches, 70/40kg 14 Pistol Squats, alt. 400m Run
MAANDAG 29-06-2020
CROSSFIT “FUNKY FEELINGS” 6 Rounds For Time Of: 15 Air Squats 12 Deadlifts 9 Push-ups 6 Power Cleans 3 Push Jerks Rx = 50/30kg WEIGHTLIFTING Clean & Jerk Focus
DINSDAG 30-06-2020
CROSSFIT “HIT THE ROAD JACK” 25-Min. AMRAP Of: 800m Rennen 40 Dumbbell Hang Snatches*, 22,5/16kg 20 Sit-ups *Alternate every 5 reps POWERLIFTING Press Focus
WOENSDAG 01-07-2020
CROSSFIT “GYM CLASS HEROES” 3 x 5 Min. For Quality Of: 1. 5 burpees bar tap + 5 strict leg raises 2. 20 Hollow rock + 10 box jumps 3. 20 lunges, alt. + 10 Strict box hspu 2 min. rest between every round WEIGHTLIFTING Snatch Focus GYMNASTICS The Rig!
DONDERDAG 02-07-2020
CROSSFIT “SUPER FREAK” 3 Rounds For Time Of: 10 Overhead squats, 70/40kg 100 Double-unders
VRIJDAG 03-07-2020
CROSSFIT “RAMBLE ON” 21-15-9 Reps For Time Of: Cal Row Kettlebell Swings, 24/16KG Burpees POWERLIFTING Squat Focus
ZATERDAG 04-07-2020
CROSSFIT “LOVE THE CATCH” 10-min. For Load: 3 rep max Squat Clean Rest 4 minutes AMRAP in 8 minutes of: Cleans @ 85% 3RM GYMNASTICS Skill: hollow/arch Strength: pull-ups
ZONDAG 05-07-2020
CROSSFIT “CINDY-ISH” 20 Min. AMRAP with Buddy Of: 5 Strict Pull-ups 10 Push-ups 15 Air Squats 20 Double-unders
MAANDAG 22-06-2020
CROSSFIT “ROCK SOLID” 6 Rounds For Time Of: 10 Hollow Rocks 15 Push-ups 20 Air Squats WEIGHTLIFTING Snatch Focus
