DINSDAG 01-10-2019
CROSSFIT “PULL-UP GAME IS STRONG” FOR TIME OF:30x Pull-ups,kippingRun 400m12x Pull-ups, strictRun 400m5x Pull-ups, weighted (8/5kg)Run 400m POWERLIFTING Press focus
WOENSDAG 02-10-2019
CROSSFIT “PRACTICE MAKES PERFECT” Max rounds in 12 minutes of:8x Overhead squats (50/35kg)8x ring dips WEIGHTLIFTING Overhead squat GYMNASTICS Technique: Toes to barStrength: Handstand push-up
DONDERDAG 03-10-2019
CROSSFIT “LOOKS LIKE FUN, RIGHT?” Max rounds in 10 minutes of:8x Toes to bar8x Thruster (35/25kg)12x DB walking lunges (16/12kg) POWERLIFTING Squat focus
VRIJDAG 04-10-2019
CROSSFIT “SHOW THE FLOW” For max calories12-minute time cap5x Ground to overhead (40/25kg)5x Ground to overhead (50/30kg)5x Ground to overhead (60/35kg)5x Ground to overhead (70/40kg)5x Ground to overhead (80/45kg)5x Ground to overhead (90/50kg)Row for max calories
ZATERDAG 05-10-2019
CROSSFIT “DUBZ ‘N DEADS” FOR TIME:Double unders30-30-30-30-30xDeadlifts (70/50kg)10-8-6-4-2x reps GYMNASTICS Technique: Handstand Walk Strength: Bar work!
ZONDAG 06-10-2019
CROSSFIT “LIKE FRAN… BUT DIFFERENT” 21-15-9 reps for time of:Calorie rowPush-ups, HRDB clean (22.5kg/16kg)
MAANDAG 23-09-2019
CROSSFIT “PRINCESS” 5 rounds for time of:Double-unders50-40-30-20-10Handstand push-ups 10-8-6-4-2 WEIGHTLIFTING Snatch focus
DINSDAG 24-09-2019
CROSSFIT “TRIPLE THE EFFORT” 3 rounds for time of 21-15-9 reps:Clusters, 40/30kgDB power snatch, 22.5/16kgBurpees POWERLIFTING Squat focus
WOENSDAG 25-09-2019
CROSSFIT “DRIVE AND PRESS” Push press 5-5-3-3-1x AHAPRest as needed between rounds WEIGHTLIFTING Clean & Jerk GYMNASTICS Technique: handstand push-upStrength: grip strength
DONDERDAG 26-09-2019
CROSSFIT “BASIC SPRINT” For time:90x Double-unders50x Walking lunges40x Push-ups30x Sit-ups20x Burpees10x Handstand push-ups POWERLIFTING Deadlift focus
