VRIJDAG 06-02-2020
CROSSFIT “WOAH!” 15-min AMRAP of: 7 Handstand push-ups 2 Rope climbs 14 Dumbell snatch 22.5/16kg 1 Legless rope climb
ZATERDAG 08-02-2020
CROSSFIT “STRICT STUFF.″ For Time: 1 round of: 20 push-ups 90 KB romanian Deadlift (24/16KG) Then, 2 rounds of: 15 push-ups 45 KB romanian Deadlift (24/16KG) Then, 3 rounds of: 10 push-ups 30 KB romanian Deadlift (24/16KG) GYMNASTICS Technique: muscle-up practice
ZONDAG 09-02-2020
CROSSFIT “DEATHRACE.” 10-min AMRAP of: 100m run 3 deadlifts (60/50kg) 100m run 3 deadlifts (70/60kg) 100m run 3 deadlifts (80/70kg) etc..
MAANDAG 27-01-2020
CROSSFIT “INTERVAL.” For Time: Row 4x1200m Rest 2 minutes between intervals WEIGHTLIFTING Hang squat snatch and press
DINSDAG 28-01-2020
CROSSFIT “QUAD PUMP.” 5 rounds for time of: 30 wall-ball shots 30 squat cleans (45/30kg) POWERLIFTING Deadlift focus
WOENSDAG 29-01-2020
CROSSFIT “MC SANCTIONAL 20.4.” For Time: 25 Burpee box get-overs 50/40 Cal row 50 sit-ups 25 bar muscle-ups 50 sit-ups 50/40 Cal row 25 Burpee box get-overs WEIGHTLIFTING Hang squat clean focus GYMNASTICS Technique: pull-up Strength: handstand
DONDERDAG 30-01-2020
CROSSFIT “PUSH & PULL.” For Time: 30 pull-ups, kipping 15 handstand push-ups 12 pull-ups, strict 15 Handstand push-ups 5 pull-ups, strict weighted (8/5kg) 15 handstand push-ups POWERLIFTING Squat focus
VRIJDAG 31-01-2020
CROSSFIT “SNATCH IT OUT.” 15-12-9-6-3 reps for time of: Dumbbell hang snatches, alt. (22,5/16kg) Cal row
ZATERDAG 01-02-2020
CROSSFIT “SALTY SATURDAY.″ Complete as many rounds as possible in 20 minutes of: 10 push-ups 5 double dumbbell deadlifts (22.5/16kg) 8 push presses (50/35kg) GYMNASTICS Technique: handstand Strength: push-up
ZONDAG 02-02-202
CROSSFIT “SUNDAY FINESSE.” Complete 7 sets of: 5 Squat cleans AHAP