DONDERDAG 27-06-2019
CROSSFIT “Hug my barbell” EMOM 12 minutes of:4 snatch pulls3 snatch high pulls2 power snatches1 squat snatch Use 75% of 1 rep max. WEIGHTLIFTING Clean & Jerk focus POWERLIFTING Deadlift focus
VRIJDAG 28-06-2019
CROSSFIT “Sick beat” FOR TIME:Run 400m30x Ring dips30x Sit-ups30x Thrusters 42.5/30 kg30x Push-ups30x Box jumps30x KB swings, 24/16 kgRun 400m
ZATERDAG 29-06-2019
CROSSFIT “CrossFit Disco” 10-9-8-7-6-5-4-3-2-1x reps Power clean (75% bw) Pull-ups GYMNASTICS Muscle-up focus
ZONDAG 30-05-2019
CROSSFIT “The CrossFit Total” Find your 1RM of: Back squat Overhead Press Deadlift Score = weights combined
MAANDAG 17-06-2019
CROSSFIT Monday Blackout. Just show up and give everything you got. It’ll be fun, we promise! WEIGHTLIFTING Clean focus POWERLIFTING Deadlift focus
DINSDAG 18-06-2019
CROSSFIT “Chipper Tuesday” FOR TIME:Run 800m50x Double-unders30x squat cleans 70/45 KG50x Double-undersRun 800m WEIGHTLIFTING Clean focus POWERLIFTING Deadlift focus
WOENSDAG 19-06-2019
CROSSFIT “Deadlift party!“ EMOM 12 MINUTES OF:2x Deadlift 90/95% 1 RM5x Burpees9x KB swings 24/20 KG WEIGHTLIFTING Snatch focus POWERLIFTING Squat focus GYMNASTICS Skill: Ring dipsStrength: Pull-ups
DONDERDAG 20-06-2019
CROSSFIT “Superman sprint” 1-2-3-4-5-6-7-82-4-6-8-10-12-14 reps for time of:Muscle-upsWall ball shots 10/8 KG WEIGHTLIFTING Snatch focus POWERLIFTING Squat focus
VRIJDAG 21-06-2019
CROSSFIT “Bad Karma Day” 13 minute AMRAP of:13 Clusters 42.5/30 KG13 Burpees pull-ups
ZATERDAG 22-06-2019
CROSSFIT Benchmark workout “Lee” 5 rounds for time of:Run 400m1x Deadlift 156kg3x Squat clean 84kg5x Push jerk 84kg3x Muscle-ups1 rope climb GYMNASTICS Skill: Ring dipsStrength: Pull-ups