VRIJDAG 19-07-2019
CROSSFIT “16 MINUTES OF PAIN.” EMOM 16 minutes of:Odd minutes: 6x front squat 80%Even minutes: 30 seconds all out row for max kcal
ZATERDAG 20-07-2019
CROSSFIT “THE HEAVY” Team WOD -> 3-man team FOR TIME:Run 800m60x Power clean 90/70kg60x Thrusters 60/40kgRow 2000m60x Deadlifts 120/90kg60x Back squat 100/80kg Run as a team. GYMNASTICS To be announced.
ZONDAG 21-07-2019
CROSSFIT “REMEMBER THAT TUESDAY DIP?” For Time:100m Double kb OH Lunge 16/12 kg50 Double kb Thrusters 16/12 kg1600m run Compare to 11 jun. 2019
MAANDAG 08-07-2019
CROSSFIT “A nice present for you.” 16 min. AMRAP.10/12 kcal Row12 Pull-ups12 Power cleans 50/35 kg WEIGHTLIFTING Snatch focus POWERLIFTING Deadlift focus
DINSDAG 09-07-2019
CROSSFIT “I raise with 10.” For Time:50 Toes 2 bar60 Wall-balls70 box jumps80 sit-ups90 double-unders100m sandbag carry WEIGHTLIFTING Snatch focus POWERLIFTING Deadlift focus
WOENSDAG 10-07-2019
CROSSFIT “I don’t like gymnastics.” 9 min AMRAP of:5 toes 2 bar5 pull-ups5 chest 2 bar pull ups5 muscle ups WEIGHTLIFTING Clean and Jerk focus POWERLIFTING Squat focus GYMNASTICS Skill: handstand push-upStrength: Core circuit
DONDERDAG 11-07-2019
CROSSFIT “Wobbly down the stream.” 30 OH dumbell lunges100m Row25 OH dumbell lunges 200m Row 20 OH dumbell lunges 300m Row15 OH dumbell lunges400m Row 10 OH dumbell lunges500m Row WEIGHTLIFTING Clean and Jerk focus POWERLIFTING Squat focus
VRIJDAG 12-07-2019
CROSSFIT “You are the E to my MOM.” EMOM 20 minutes of:1: 3 squat snatches 60/45kg2: 15 push-ups3: 7 burpees box jump overs4: 200m run
ZATERDAG 13-07-2019
CROSSFIT “Do you want to touch my bar?” 10 Min AMRAP2 Thrusters (70% 1RM)2 Strict HSPU2 Deadlift (80% 1RM)Run 400m GYMNASTICS Skill: handstand push-upStrength: Core circuit
ZONDAG 14-07-2019
CROSSFIT “SKILL TIME” 12 min AMRAP of: 6 pistol squats 2 rope climbs 20m HS Walk
