MAANDAG 18-11-2019
CROSSFIT “MONDAY IT IS.” Perform As Many Rounds As Possible In 12 Minutes Of:200m Row10 Toes 2 bar10 Air squats10 Push ups WEIGHTLIFTING Snatch focus
DINSDAG 19-11-2019
CROSSFIT “LOOKS LIKE FUN, RIGHT?” Max rounds in 10 minutes of:8x Toes to bar8x Thruster (35/25kg)12x DB walking lunges (16/12kg) Compare with 3-10-2019. POWERLIFTING Deadlift focus
WOENSDAG 20-11-2019
CROSSFIT “BURPERVALL” Rest exactly 2 minutes between intervals, cover max distance possible.Row 3×2 minutes After every set of rowing, perform 2 minutes of burpees over the rower. 1 set is Row+burpees. WEIGHTLIFTING Clean & Jerk GYMNASTICS Technique: Toes-to-barStrength: Pull-ups
DONDERDAG 21-11-2019
“TRIBUTE TO CLIMBING JACK″ Max rounds in 20 minutes of:10 Deadlift 80/60kg1 Rope climb10 KB swing 24/16kg 1 Rope climb 10 Burpees 1 Rope climb Compare with 11-9-2019 POWERLIFTING Press focus
VRIJDAG 22-11-2019
CROSSFIT “BURN” 5 rounds for time of:5 Dumbell Thrusters 22,5/16kg10 Wall Balls10 Toes to bar20 Box jumps (24 inch/20 inch)
ZATERDAG 23-11-2019
CROSSFIT BENCHMARK “CHELSEA″ EMOM in 30 minutes of:5 pull-ups10 push-ups15 air squats GYMNASTICS Technique: muscle-up practice
ZONDAG 24-11-2019
CROSSFIT “CLEAN SWINGS” For Time: 30 Clean & Jerks (bodyweight) After every C&J perform 5 KB swings (16/12kg)
MAANDAG 11-11-2019
CROSSFIT “SKILL MILL” For Time:200m Run24 Double-unders400m Run48 Double-unders600m Run76 Double-unders WEIGHTLIFTING Clean focus
DINSDAG 12-11-2019
CROSSFIT “SLOW AND STEADY” 30 minute AMRAP of:2 Squat cleans 80/50kg40 Pull-ups2 Jerks 80/50kg40 Push ups POWERLIFTING Press focus
WOENSDAG 13-11-2019
CROSSFIT “CIRCLES” EMOM 15 minutes of:1: 10 kcal row2: 12 dubbel dumbell clean & jerks3: 5 Turkish get ups WEIGHTLIFTING Snatch focus GYMNASTICS Technique: Jumps technique (rope, broad, box)Strength: Pull-ups