ZONDAG 23-06-2019
CROSSFIT “Please hold on!” 21-15-9 reps for time of:Box jumps, 20/24″Handstand push-upsToes-to-barPull-ups
MAANDAG 10-06-2019
CROSSFIT Monday Blackout. Just show up and give everything you got. It’ll be fun, we promise! WEIGHTLIFTING Snatch focus POWERLIFTING Squat focus
DINSDAG 11-06-2019
CROSSFIT “I took a box jump to the knee” 15 MINUTE AMRAP OF:12 heavy KB swings 24/20kg10 tall box jumps 30/24 inch3 clean & jerks 40/25kg Every round add 10/5kg to the bar. WEIGHTLIFTING Snatch focus POWERLIFTING Squat focus
WOENSDAG 12-06-2019
CROSSFIT “I’m going on a squatventure!“ FOR TIME:14 Back squats bodyweight5 Toes 2 bar12 Back squats bodyweight10 Toes 2 bar10 Back squats bodyweight15 Toes 2 bar8 Back squats bodyweight20 Toes 2 bar6 Back squats bodyweight25 Toes 2 bar WEIGHTLIFTING Clean focus POWERLIFTING Press focus GYMNASTICS Skill: handstand push-upBar Gymnastique
DONDERDAG 13-06-2019
CROSSFIT “Some men just want to watch the world burn” FOR TIME:100 double unders80 sit-ups60 wall-balls40 Push-ups20 Handstand push-ups WEIGHTLIFTING Clean focus POWERLIFTING Press focus
VRIJDAG 14-06-2019
“I can do this all day!” 20 MINUTE AMRAP OF: 5 Front squats 70/50KG 7 Deadlifts 70/50KG 9 pull-ups
ZATERDAG 15-06-2019
CROSSFIT “They call it a royale with cheese.” EMOM 10 minutes of:4 Bar muscle upsRemaining time: perform 1 snatch between 80 & 100% of your 1 Rep Max. You can go heavier and lighter. GYMNASTICS Skill: Handstand push-upBar Gymnastique
ZONDAG 16-06-2019
CROSSFIT “it’s not my plan to die today” 8 MINUTE AMRAP:20 Double-unders10 Burpees
MAANDAG 03-06-2019
CROSSFIT Monday Blackout. Just show up and give everything you got. It’ll be fun, we promise! WEIGHTLIFTING Clean & Jerk focus POWERLIFTING Overhead press focus
DINSDAG 04-06-2019
CROSSFIT “Tuesday dip” For time:100m Double kb OH Lunge 16/12 kg50 Double kb Thrusters 16/12 kg1600m run Dumbbell weight: 16/22.5kg WEIGHTLIFTING Clean & Jerk focus POWERLIFTING Overhead press focus