ZATERDAG 10-08-2019

WOD

CROSSFIT “COMPLEX FRAN” For time:7 bar muscle-ups7 chest-to-bar pull-ups7 chin-over-bar pull-ups21 thrusters 5 bar muscle-ups5 chest-to-bar pull-ups5 chin-over-bar pull-ups15 thrusters 3 bar muscle-ups3 chest-to-bar pull-ups3 chin-over-bar pull-ups9 thrusters 30kg for women, 43kg for men GYMNASTICS Technique: core stability in motionStrength: handstand push-up

MAANDAG 29-07-2019

WOD

CROSSFIT “Please don’t land on my head!” For max reps:10x Snatch (40/20)10x Snatch (45/22.5)10x Snatch (50/25)10x Snatch (55/27.5)10x Snatch (60/30)Max reps Snatch (65/35) Cut off at 15 min. WEIGHTLIFTING Snatch focus

DINSDAG 30-07-2019

WOD

CROSSFIT “DO YOU “THRUST” ME?” 5 rounds for time of:3-minute timecap5x bar muscle-ups25m shuttle run (3 times forward & back)Max rep thrusters Rest 3:00 After every 3 min. POWERLIFTING Press focus

DONDERDAG 01-08-2019

WOD

CROSSFIT “Better keep it under the minute” Every minute on the minute for max rounds4x Box jump (20/16 inch)6x dumbell cleans (16/12)8x Push press (16/12)Cut off at 15 minutes. POWERLIFTING Squats

ZATERDAG 03-08-2019

WOD

CROSSFIT “BURN BABY!” 8x(20:10) Wall ball (10/6)Rest 2:00 8x(20:10) Box jumps (24/20″)Rest 2:00 8x(20:10) KB snatch (16/12)Rest 2:00 8x(20:10) Toes 2 Bar GYMNASTICS Technique: swingersclub!Strength: push-ups

ZONDAG 04-08-2019

WOD

CROSSFIT “Again, i did not assume your gender!” For time:4-player WOD, 2 male/2 femaleRow 5000m200x Pull- ups200x Push-ups200x Box jumps (20 inch)100x Toes to bar Workload has to be equaly split.

MAANDAG 22-07-2019

WOD

CROSSFIT “-PR- TIME!” EMOM …. min. Every minute you do a lift! Start snatching! if you catch it, add 5kG. If you miss it, start squat cleaning. Keep squat cleaning and add 5kG if you catch it. If you miss it, start deadlifting. Keep deadlifting and add 5KG if you lift it. Score = 3…