DONDERDAG 16-01-2020
CROSSFIT “MILLENNIALS.” (With Buddy) Perform As Many Rounds As Possible In 12 Minutes Of: 19 power snatches, 40/30 kg 81 toes-to-bar POWERLIFTING Deadlift focus
VRIJDAG 17-01-2020
CROSSFIT “FRIDAY BASH.” 10 Rounds For Time Of: (full round work, other has rest) 4 devil presses 22.5/16kg 8 knees-to-elbow 16 double-unders
ZATERDAG 18-01-2020
CROSSFIT “PUB TIME.″ 6 Rounds For Time Of: 10 sync. pull-ups 5&5 handstand wall walks (1 person in plank, other performs 5 reps) 20 sync. air squats 10&10 Handstand Push-ups(1 performs 10 HSPU, the other rests in handstand) GYMNASTICS Technique: Dips Strength: Rope climbs
ZONDAG 19-01-2020
CROSSFIT “TEAM PLAYER.” In Teams Of 3, Perform 5 Rounds For Time Of: 21 kettlebell swings 9 burpees over the rower After 5 rounds, row 3000m
MAANDAG 06-01-2020
CROSSFIT “NEW YEAR CARDIO.” EMOM 20 minutes of: Min 1. 8 kcal row Min 2. 10 box jumps Min 3. 12 burpees Min 4. rest WEIGHTLIFTING Testweek
DINSDAG 07-01-2020
CROSSFIT “FIRST TEST AFTER THE HOLIDAYS” FRAN 21-15-9 Reps For Time Of: Thrusters, 43/30kg Pull-ups POWERLIFTING Testweek
WOENSDAG 08-01-2020
CROSSFIT “JERK TIME.” 4 Rounds For Time Of: 16 dumbell clean & jerks 22.5/16kg 10 barbell clean & jerks 60/45kg 10 Burpees over the box WEIGHTLIFTING Testweek! GYMNASTICS Technique: toes-to-bar Strength: dips
DONDERDAG 09-01-2020
CROSSFIT “FUN FACTOR” EMOM 15 minutes of: Min 1. 10 strict toes 2 bar Min 2. 10 push ups Min 3. 8 strict pull ups POWERLIFTING Testweek
VRIJDAG 10-01-2020
CROSSFIT “BAR BRAWL.” 5 Rounds For Time Of: 3 Squat snatches 60/40kg 200m high pace run
ZATERDAG 11-01-2020
CROSSFIT “DOUBLE TIME.″ For Time: 100 Double-unders 14 Pistol squats 75 Double-unders 7 Deadlifts 100/70kg 50 Double-unders 7 Deadlifts 100/70kg 75 Double-unders 14 Pistol squats 100 Double-unders GYMNASTICS Technique: handstand Strength: pull-up
