ZONDAG 10-11-2019
CROSSFIT “MEMORY LANE PT. 7” For time:400m run20 deadlifts 60/40kg400m run 20 hang clean 60/40kg400m run 20 Shoulder to overhead 60/40kg400m run20 back squat 60/40kg Compare with 13-12-2018
MAANDAG 28-10-2019
“TURNED UP.” 10-8-6-4-2 reps for time of:Handstand push-upsStrict pull-ups10m shuttle run (each 10m = 1 rep) WEIGHTLIFTING Clean focus
DINSDAG 29-10-2019
“NEMESIS.” 21-18-15-12-9-6-3 reps for time of:DB snatch @ 22,5/16kgRow (calories) POWERLIFTING Deadlift focus
WOENSDAG 30-10-2019
CROSSFIT “SPRINTER TO GAINTOWN.” Max round in 9 minutes of:20x DB clean @ 22.5/16kg, alternate per round100m sprint10x Toes to bar5x KB pistols @ 12/8kg, alternate per round WEIGHTLIFTING Snatch focus GYMNASTICS Technique: muscle-upStrength: Core stability
DONDERDAG 31-10-2019
“The Build Up.” 6 min for each movement to find your 1RM:Strict overhead pressPush Press Compare with September 7th 2019. POWERLIFTING Press focus
VRIJDAG 01-11-2019
CROSSFIT “OPEN 20.2” AMRAP in 20 minutes of:4 Dumbbell Thrusters, 2×22,5/16 kg6 Toes-to-Bar24 Double-Unders
ZATERDAG 02-11-2019
“CHAOS.” Check this out: GYMNASTICS Technique: pull-upsStrength: handstand push-up
ZONDAG 03-11-2019
CROSSFIT “Long way down.” Perform as many rounds as possible in 30 minutes of:24 double unders500m row12 broad jumps
MAANDAG 21-10-2019
“FEEL THE THUNDER” 8 rounds for time of:50m Sandbag carry,(or equivalent)7x DB thrusters (22,5/16)7x Strict pull-ups WEIGHTLIFTING Snatch focus
DINSDAG 22-10-2019
“It thought that balance was yoga shit?” For max rounds of:2x Snatch balance (starting weight is 20/15kg) Rest 1 minute between rounds, add 10/5kg per round, continue until failure. POWERLIFTING Press focus
