VRIJDAG 27-09-2019
CROSSFIT “BRO SESSION” For time:50x BurpeesRun 1600m100x Double-unders50 Deadlifts 80/60kg
ZATERDAG 28-09-2019
CROSSFIT “Intervals 2.0” Row 4x1200mRest 2 minutes between intervals GYMNASTICS Technique: kipping en butterflyStrength: push-ups
ZONDAG 29-09-2019
CROSSFIT “DOUBLE CLEANS” 3 rounds of:10x Clean & jerks 60/40kg50x Double unders
MAANDAG 16-09-2019
CROSSFIT “DT” 5 rounds for time of:12 Deadlifts, 70/45kg 9 Hang power clean, 70/45kg6 Push Jerk, 70/45kg WEIGHTLIFTING Jerk focus
DINSDAG 17-09-2019
CROSSFIT “SNEAK PREVIEW” For Time:25 Thrusters3 rope climbs20 Thrusters3 rope climbs15 Thrusters3 rope climbs10 Thrusters3 rope climbs5 Thrusters3 rope climbs POWERLIFTING Deadlift focus
WOENSDAG 18-09-2019
CROSSFIT “PACE TRAIN” Max rounds in 20 minutes of:7 Power clean (60/35kg)7 Burpees40 Double-unders WEIGHTLIFTING Snatch focus
DONDERDAG 19-09-2019
CROSSFIT “BODYWORKS” EMOM 20 minutes of:Min 1. 8 kcal rowMin 2. 10 box jumpsMin 3. 40 air squatsMin 4. 8 strict pull ups POWERLIFTING Press focus
VRIJDAG 20-09-2019
CROSSFIT “POWER DIPS” Max rounds in 8 minutes:5x Power clean to overhead (70kg/45kg) 7x Ring dips
ZATERDAG 21-09-2019
CROSSFIT “RUN AND GUN” 4 rounds for time of:Run 400m12x Pistols, left leg8x dumbell snatch 22.5/16kgRun 400m12x Pistols, right leg8x dumbell snatch 22.5/16kg GYMNASTICS Technique: Rope climbsStrength: Muscle-up transitions
ZONDAG 22-09-2019
CROSSFIT “FREE-MOM” EMOM 14 min of:min 1: 4 bar muscle up min 2: 10 wall ball shots, 10/6kg