WOENSDAG 23-10-2019
CROSSFIT “EMOM.FT.AMRAP” Every 3 minutes on the minute for 18 minutes of:40x double unders12x Burpee box jump-overs (24/20″)6x toes 2 bar WEIGHTLIFTING Clean and Jerk focus GYMNASTICS Handstand focus
DONDERDAG 24-10-2019
“WHY ALL THOSE WEIRD MOVEMENTS?” 5 rounds for Time of:9x Burpee tuck jumps250m row9x muscle up(male) / C2B (female) POWERLIFTING Squat focus
VRIJDAG 25-10-2019
CROSSFIT “UNKNOWN.” Be prepared for the unknown and unknowable: bring your lifters, speedrope, running shoes, long socks, etc.
ZATERDAG 26-10-2019
“CROSSFIT OPEN 20.1” 10 Rounds for Time of:8 Ground-to-Overheads, 43/30 kg10 Bar Facing Burpees Time Cap: 15 minutes GYMNASTICS Technique: pull-upsStrength: presses
ZONDAG 27-10-2019
CROSSFIT 4 GIJSJE! Stichting Gijsje Eigenwijsje verzorgt gratis vakanties voor gezinnen met een levensbedreigend ziek kind. Met succes hebben zij al meerdere vakantiehuisjes aangekocht en zo veel gezinnen een onbezorgde vakantie kunnen bieden. Gezinnen die het zo hard nodig hebben. Dit was namelijk de wens van Gijs, die zelf op 8 jarige leeftijd te horen…
MAANDAG 14-10-2019
“POWER BURPEES” Max rounds in 12 minutes of:7x Power clean (60/45kg)7x Burpees over bar WEIGHTLIFTING Jerk focus
DINSDAG 15-10-2019
“SOMETHING WITH RUNNING AND A FORREST?” For time:Run 3000m100x KB swing (24/16kg)50x squat snatch (40/30kg) POWERLIFTING Squat focus
WOENSDAG 16-10-2019
CROSSFIT “ENDURANCE DAY” Perform as many rounds as possible in 40 minutes of:25 wallballs30 dumbell deadlifts50 box step ups100 double unders200m run300m row WEIGHTLIFTING Snatch focus GYMNASTICS Technique: Toes-to-barStrength: Push-ups
DONDERDAG 17-10-2019
“I’LL JUST REST ON THIS BAR HERE” For max reps: 12-minute time cap50 Deadlifts (100/60kg)100x Wall ball (10/6kg)Max reps muscle-up POWERLIFTING Deadlift focus
VRIJDAG 18-10-2019
CROSSFIT “BEAT THE CLOCK” For max rounds:10x… Overhead squat (40/30kg)10x… Chest-to-bar pull-upsYou have 3 minutes per roundAdd 2 reps per round until you can no longer perform the requisite number of reps within 3 min
