DINSDAG 11-02-2020
CROSSFIT “KETTLEBELL MADNESS” 4 Rounds For Time Of: 30m double KB overhead walking lunges 15 double KB thrusters 8 double KB swings Rx = 16/12 kg POWERLIFTING Squat focus
WOENSDAG 12-02-2020
CROSSFIT “NAUGHTY NANCY.” 4 Rounds For Time Of: 600m weighted run with plate 25 overhead squats with plate WEIGHTLIFTING Clean & Jerk focus GYMNASTICS Technique: handstand Strength: dips
DONDERDAG 13-02-2020
CROSSFIT “SOMETHING X SOMETHING = TIRED.” 21-15-9-6-3 Reps For Time Of: Handstand push-up Front squat, 50/35kg Burpees POWERLIFTING Press focus
VRIJDAG 14-02-2020
CROSSFIT “MIGRAINE!” For Time: 1000m-100m row 100-10 double-unders
ZATERDAG 15-02-2020
CROSSFIT “GO WITH THE FLOW.″ For Time: 100 empty bar squats 5 muscle-ups 75 empty bar squats 10 muscle-ups 50 empty bar squats 15 Muscle-ups 25 empty bar squats 20 Muscle-ups GYMNASTICS Technique: beatswing transfers.
ZONDAG 16-02-2020
CROSSFIT “BUDDYWORKS.” (With buddy) 30-min. AMRAP of: 5 wall ball shots (10/8) 3 push-ups 1 hang power clean (80/65) Note: switch after every full round
MAANDAG 03-02-2020
CROSSFIT “EARN YOUR WINGS.” 3 Rounds For Time Of: 800m Run 30 dumbbell snatches, 22,5/16kg WEIGHTLIFTING Jerk focus
DINSDAG 04-02-2020
CROSSFIT BENCHMARK “JACKY” For Time: 1000m row 50 thrusters, 20/15kg 30 pull-ups POWERLIFTING Press focus
WOENSDAG 05-02-2020
CROSSFIT “15 MINUTES OF SUCK.” 15-min AMRAP of: Max burpees When the clock hits 5 minutes, start doing burpees over the box. When the clock hits 10 minutes, start doing burpees over a 30/24′ box. WEIGHTLIFTING Snatch focus GYMNASTICS Technique: L-sit Strength: pull-ups
DONDERDAG 05-02-2020
CROSSFIT “I SEE A BAR, I APPROVE.” 4 Rounds For Time Of: 7 Squat snatches (50/35 kg) 5 Strict bar-muscle ups POWERLIFTING Deadlift focus
