ZATERDAG 01-06-2019
CROSSFIT “Better not drop that bar now!” Min. 0-7Build up to your 1rm snatchMin. 7-14Build up to you 1rm clean & jerk Every failed lift gives you a penalty of 5 burpees over the bar.
ZONDAG 02-06-2019
CROSSFIT Credits to MirwaisFOR TIME:27-21-15-9Deadlifts, 100/70kgHandstand push-upsWall ball shots, 10/6 kg
MAANDAG 20-05-2019
CROSSFIT Monday Blackout. Just show up and give everything you got. It’ll be fun, we promise! WEIGHTLIFTING Jerk focus POWERLIFTING Squat focus
DINSDAG 21-05-2019
CROSSFIT “Please, keep up with me!” 15 minute EMOM:Min 1. 20 GHD sit-upsMin 2. 30 Push upsMin 3. 40 Air squats WEIGHTLIFTING Jerk focus POWERLIFTING Squat focus
WOENSDAG 22-05-2019
CROSSFIT “Sure! I’ll just die 3 times?” 3 minute AMRAP of:10x Dumbell snatch, 22,5/16kg15x Double unders 1 min. rest 3 minute AMRAP of: 10 Cal row 10 Deadlifts, 80/60kg 1 min. rest. 3 min. AMRAP.10 Kettlebell american swing, 24/20kg10 Goblet squats, 24/20kg WEIGHTLIFTING Snatch focus POWERLIFTING Press focus GYMNASTICS Skill: pull-upsStrength: toes-to-bar
DONDERDAG 23-05-2019
CROSSFIT “Gotta have steady shoulders tho” 1000m run80 Wall ball, 10/6 kg60 Double unders40 Box jump over, 24″ / 20″100m overhead walking lunges with double kettlebell, 16/12kg WEIGHTLIFTING Snatch focus POWERLIFTING Press focus
VRIJDAG 24-05-2019
“Triple 3” FOR TIME:3000m Row300 Double-unders3 Mile run
ZATERDAG 25-05-2019
CROSSFIT “Re-rack out of a snatch?” 7 min. AMRAP of:1-2-3-4-5-6-7-8-9-10 etc.Snatch 40/25 kgFront squat 40/25 kgHandstand push-ups GYMNASTICS Skill: pull-upsStrength: Toes-to-bar
ZONDAG 26-05-2019
CROSSFIT “MURPH FOR KWF” 27 mei is het memorial day, dit is dé dag waarop overleden Amerikaanse militairen herdacht worden. Binnen de wereld van CrossFit staat deze dag bekend als de dag waarop de meest bekende hero workout “Murph” wordt uitgevoerd. Dit jaar willen wij deze dag opdragen aan het KWF en daarmee een steentje…
MAANDAG 13-05-2019
CROSSFIT Monday Blackout. Just show up and give everything you got. It’ll be fun, we promise! 😉 WEIGHTLIFTING Snatch focus POWERLIFTING Press focus
