DONDERDAG 14-11-2019
“GIVE ME 20″ 10 minute AMRAP: 3 Burpee box jumps3 Toes 2 bar3 Pistol squats POWERLIFTING Squat focus
VRIJDAG 15-11-2019
CROSSFIT “You asked for it” 40 minute AMRAP of: 800m Row 45 Dumbell Snatch 22.5/16kg75 Wall balls400m Row 75 Sit ups45 Dumbell Squats 22.5/16KG
ZATERDAG 16-11-2019
CROSSFIT “CHAOS 2.0″ Don’t fear the unknown! GYMNASTICS Technique: handstand + walksStrength: dips/transitions
ZONDAG 17-11-2019
CROSSFIT “BRUTAL SKILLS” 15 minutes to find your 1RM snatch, clean & jerk and deadlift. When you fail a lift 2 times in a row, continue to the next lift.
MAANDAG 04-11-2019
CROSSFIT “MEMORY LANE PT. 1” A) 9-15-21 Reps For Time Of:Power snatch, 40/25kgBroad jumps + 2 burpees after each jump. B) Find your max height box jump Compare score with 11-1-2-18 WEIGHTLIFTING Snatch focus
DINSDAG 05-11-2019
CROSSFIT “MEMORY LANE PT. 2” “Fran“21-15-9 Reps For Time Of:Thrusters, 43/30kgPull-ups Compare score with 19-2-2019 POWERLIFTING Squat focus
WOENSDAG 06-11-2019
CROSSFIT “MEMORY LANE PT. 3” 10-9-8-7-6-5-4-3-2-1 Reps For Time Of: Burpee Pull-upBurpee Toes-to-bar Compare score with 27-3-2018. WEIGHTLIFTING Jerk focus GYMNASTICS Technique: Pistol squatsStrength: Box jumps
DONDERDAG 07-11-2019
CROSSFIT “MEMORY LANE PT. 4” 4×3 min AMRAP of: 1) 100 Double-unders + 20 snatches 2) 50 Double-unders + 10 snatches 3) 25 Double-unders + 5 snatches 4) AMRAP snatch Rx: 50/35kg 1 minute rest between rounds Compare score with 4-6-2018 POWERLIFTING Deadlift focus
VRIJDAG 08-11-2019
CROSSFIT “MEMORY LANE PT. 5” For Time: 10 Pistol Squats, alt.50 Double-unders20 Dumbbell Clean & Jerk, alt. @ 22,5/16kg75 Double-unders30 Pull-ups100 Double-unders 20 Dumbbell Snatch, alt. @ 22,5/16kg75 Double-unders10 Pistol Squats, alt.50. Double-unders Compare score with 20-7-2018
ZATERDAG 09-11-2019
CROSSFIT “MEMORY LANE PT. 6” Bear Complex! 5 Rounds For Load Of:Complete 7 Unbroken Sets of this Complex:1 Power Clean1 Front Squat1 Push Press1 Back Squat1 Push Press Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on…
