DONDERDAG 05-09-2019
CROSSFIT “CrossFit Open 19.1″ Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots, 10/8 19 cal. row POWERLIFTING Deadlift
VRIJDAG 06-09-2019
CROSSFIT “Preparatio Mortis” 3 rounds for time of:50 Double-unders10 Handstand push-ups10 Front Squats10 C2b pull-ups/pull-ups10 Thrusters2 Muscle-ups/chest-to-bar 42,5/30kg
ZATERDAG 07-09-2019
CROSSFIT “The build-up” 6 min for each movement to find your 1RM: – Strict overhead press – Push Press – Jerk GYMNASTICS Technique: ring muscle-upStrength: toes-to-bar
ZONDAG 08-09-2019
CROSSFIT “Cardi-Go!” For time: 150/130 Cal Row/bike-erg/assaultPerform 5 push-ups at the start of the workout, repeat them every 1:30 minute.
MAANDAG 26-08-2019
CROSSFIT “Deadlift ladder” Deadlift for max load Start at 80kg/50kg, add 10/5kg after every succesful rep. 10 minute time cap. WEIGHTLIFTING Snatch & overhead squats
DINSDAG 27-08-2019
CROSSFIT “Lightweight!” For time:Row 500m50x box jump (24/20 inch)50x push-ups50x sit-ups50x pull-ups50x squats20x single-arm kettlebell swing, alt. arms (24/16kg) POWERLIFTING Deadlift
WOENSDAG 28-08-2019
CROSSFIT Modified “Donny” 21-15-9-9-15-21x repsSnatch (60/40kg)Burpees WEIGHTLIFTING Clean ’n Jerk GYMNASTICS Technique: handstand push-ups Strength: Buikspierkwartier
DONDERDAG 29-08-2019
CROSSFIT “Got some fuel left in the tank?” Max rounds in 3 minutes100m Sandbag or odd object carry (as heavy as possible)Sprint 100m out and back POWERLIFTING Power Press
VRIJDAG 30-08-2019
CROSSFIT “Core Rock” 5 rounds10x Power cleans (60/40kg)10x Pull-ups10x Ring push-ups20x Knees-to-elbow
ZATERDAG 31-09-2019
CROSSFIT “Increased Gravity” Max rounds in 3 minutesRepeat for 5 rounds, 1 minute rest after each round 50m DB Farmer carry (22.5/16kg dumbbells)20x Squats50m DB Farmer carry15x Push ups GYMNASTICS Technique: pull-upStrength: push-up
