ZONDAG 01-09-2019
CROSSFIT “Intervals” Record average time for all intervalsRow 10x250mRest for 5 x interval time
MAANDAG 19-08-2019
CROSSFIT “Fear of heights” Max rounds in 10 minutes5 Front squats @ 70% 1 rep max4 Dumbell thrusters, 22.5/12 (2x)1 Rope climb WEIGHTLIFTING Jerk
DINSDAG 20-08-2019
CROSSFIT “Zimmerman” Max rounds in 25 minutes of:11 Chest-to-bar pull-ups2 Deadlift, 100/80kg10 Handstand push-ups POWERLIFTING Power press
WOENSDAG 21-08-2019
CROSSFIT “Wait, how many!?” Every minute on the minute for 20 minutes of: 1st minute: 2x Strict pull-ups + 3x Chest-to-bar pull-ups + 4x Toes to bar2nd minute: 3x Strict press 80-90% 1RM WEIGHTLIFTING Snatch GYMNASTICS Technique: kipping/butterfly pull-ups Strength: handstand push-ups
DONDERDAG 22-08-2019
CROSSFIT “Getting dizzy” For max repsRow 1500mMax reps burpee pull-ups7-minute timecap POWERLIFTING Squats
VRIJDAG 23-08-2019
CROSSFIT “The Viking” For time15x Box jumps 20x Power snatch, 60/45kg25x Toes to bar30x Back extensions35x Power cleans, 50/40kg40x Burpees50x Double unders60x Box jumps 70x Power snatch, 45/35kg80x Push-ups90x Sit-ups500m Farmer’s walk
ZATERDAG 24-08-2019
CROSSFIT “The Rower” For time:1200m row2 min rest 1000m row2 min rest 800m row2 min rest 600m row 2 min rest 400m row GYMNASTICS Technique: handstand walkStrength: ropeclimb
ZONDAG 25-08-2019
CROSSFIT “Powerhouse” 5 rounds for time of: 10 Squat snatches, 50/35 kg8 Wall balls, 10/6 kg6 Bar-facing burpees
MAANDAG 12-08-2019
CROSSFIT “10 TON” Team WOD 2 or 3 man team, for time: 10,000kg ground to overhead. Each player sets up his or her own bar with desired load. Players cannot change bars or strip/add weight. Players may work at the same time. WEIGHTLIFTING Snatch focus
DINSDAG 13-08-2019
CROSSFIT “GOTTA GO BACK TO BASIC” Max rounds in 15 minutes:10x handstand push-ups15x pull-ups20x push-ups25x squats POWERLIFTING Squats
