MAANDAG 09-08-2019
CROSSFIT “The Grinder” For Time:1200m row150 push ups100 thrusters 20/15kg50 pull ups1200m row. WEIGHTLIFTING Snatch focus
DINSDAG 10-09-2019
CROSSFIT “Intervals” Rest exactly 2 minutes between intervals, cover max distance possible Run 3×6 minutes POWERLIFTING Press focus
WOENSDAG 11-09-2019
CROSSFIT “Tribute To Climbing Jack” Max rounds in 20 minutes of:10x Deadlift 80/60kg1 rope climb10x KB swing 24/16kg1 rope climb10x Burpees1 rope climb WEIGHTLIFTING Clean focus GYMNASTICS Technique: Bar muscle-upStrength: Dips
DONDERDAG 12-09-2019
CROSSFIT “2011 Regionals Team WOD″ For time, with a 4-person team, one person working at a time:250x Pull-ups250x KB swing 24/16kg250x Double-unders250x Overhead squat 50/35kg POWERLIFTING Squat
VRIJDAG 13-09-2019
CROSSFIT “The Feather” EMOM 10 minutes of: 5 muscle ups5 weighted push ups with a weightvest
MAANDAG 02-09-2019
CROSSFIT “Jerk it out” 15-12-9-6-3 reps for time of:Dumbbell hang clean and jerks, alt. 22,5/16kg Pull-ups WEIGHTLIFTING Clean focus
DINSDAG 03-09-2019
CROSSFIT “Chin Splints” 400m run20 box-jump-overs10 deadlifts, 100/65kg400m run20 box-jump-over10 deadlifts, 100/65kg400m run20 box-jump-over10 deadlifts, 100/65kg400m run POWERLIFTING Squat focus
WOENSDAG 04-09-2019
CROSSFIT “SkillNastics” 20 minute EMOM of:1. 12 toes-to-bar/ring2. 10m handstand walk (with obstacle)3. 8 ring dips4. max reps sit-ups5. Rust WEIGHTLIFTING Snatch focus GYMNASTICS Technique: DipsStrength: Pull-ups
