CROSSFIT “CLOCK IN THE FACE.” With a running clock:3 rounds of10 squat snatch 40/3010 toes 2 bar If rounds are completed before the 5.00 min TimeCap, extend with another 5.00 minutes and perform another 3 rounds. Do this with a maximum of 5 rounds. POWERLIFTING Squat focus
CROSSFIT “PAY THE MAN AGAIN.” 3 Rounds for time of:15 box jumps10 burpees over the box5 dumbell clean & jerks, per hand 22,5/16kg 12 min. time-cap WEIGHTLIFTING Snatch focus GYMNASTICS Technique: pull-upsStrength: Handstand push-up
CROSSFIT Benchmark “CINDY” Perform as many rounds as possible in 20 minutes of:5 pull-ups10 push-ups15 air squats POWERLIFTING Deadlift focus
CROSSFIT “Got a date bro!” AMRAP 0-7 min.Elizabeth 21-15-9Barbell squat clean 61/43 KG(ring) dips 2 min rest. AMRAP 9-16 min.Amanda9-7-5Muscle-upSnatch, 61/43 KG
CROSSFIT “BURN BABY!” 800 cal challenge Teams van 3 tot 4 man. Roei of airbike 800 cal for time GYMNASTICS Technique: DipsStrength: Pull-ups
CROSSFIT “Chipper Bomb” 10 pistol squats50 double unders20 dumbell clean & jerk 22.5/16 kg75 double unders 30 pull-ups100 double unders20 dumbell snatch150 double unders10 pistol squats Time-cap is 20 minutes.
CROSSFIT “GRAB WHAT YOU CAN.” 20 min. AMRAP of:20 kcal row/ski/bike12 push-ups10 Toes 2 bar WEIGHTLIFTING TESTWEEK
CROSSFIT “DUMBBELL LOVE.” 5 ROUNDS FOR TIME OF:600m run15 alt. Dumbell hang clean & jerks, 22,5/16kg20 pull-ups POWERLIFTING TESTWEEK
CROSSFIT “BRING OUT THE BEAST IN YOU.” 10-9-8-7-6-5-4-3-2-1Power clean, 40/25 kgBurpees over the bar Every round add 5/2.5 kg WEIGHTLIFTING TESTWEEK GYMNASTICS TO BE ANNOUNCED
CROSSFIT “RANDOM MEETS RANDOM.” For time:25x Pull-ups50x Deadlifts 70/50 kg50x Push-ups50x Box jumps 24/20 inch50x Curls empty bar50x Thrusters empty bar25x Pull-ups50x Sit-ups POWERLIFTING TESTWEEK
