VRIJDAG 10-05-2019
CROSSFIT “Just keep pushing and pulling” Perform as many rounds as possible in 12 minutes of: 1-2-3-4-5-6 etc. Dumbell lunges, 22.5/16 kg Muscle-ups
ZATERDAG 11-05-2019
CROSSFIT “You asked for it… Grace kills Karen!” For time:10 clean & jerks 60/40 kg50 wall balls 10/6 kg10 Clean & Jerks 60/40 kg50 wall balls 10/6 kg10 Clean & jerks 60/40 kg50 wall balls 10/6 kg GYMNASTICS Skill: muscle-up transitionsStrength: Gymnastics Complex WOD
ZONDAG 12-05-2019
CROSSFIT “This isn’t fun x 50.” For time:50x Thrusters 42.5/30 kg50x Wall ball 10/6 kg50x Burpees50x Double-unders
MAANDAG 29-04-2019
CROSSFIT “The F*cked Up Five” 5 Rounds for time of:5 Power cleans 50/35 kg5 Push-ups5 Double unders Every round, add 5 reps to every movement. WEIGHTLIFTING Snatch POWERLIFTING Squats
DINSDAG 30-04-2019
CROSSFIT “Run Forrest, Run!” For total time (excluding rest intervals):Run 1600mRest 4:00 Run 800mRest 2:00 Run 400mRest 1:00 Run 200m WEIGHTLIFTING Snatch POWERLIFTING Squat
WOENSDAG 01-05-2019
CROSSFIT “Just let someone else do the heavy stuff” In teams of 3, complete 3 rounds IGYG (I Go You Go) of: 20x Hang power clean 42.5/30 kg 20x Ring push-ups 50x Knees to elbows 20x Overhead squat 42.5/30 kg 50x Double-unders WEIGHTLIFTING Clean & Jerk POWERLIFTING Presses
DONDERDAG 02-05-2019
CROSSFIT “The longest chipper of your life” For time: Run 1000m5x Rope climbs50x Back squat 60/40 kgRow 400m50x Front squat 60/40 kg5x Rope climbsRun 1000m WEIGHTLIFTING Clean & Jerk POWERLIFTING Presses
VRIJDAG 03-05-2019
CROSSFIT “Ready to load and unload?” EMOM 12 minutes of:First minute: 2x clean + 1x jerk @ 80% Second minute: 3x power snatch @ 70%
ZATERDAG 04-05-2019
CROSSFIT “DON’T YOU KNOW, PUMP IT UP” 5 rounds for time of: 3 Muscle-ups6 Burpee pull ups9 Handstand push-ups12 Pistol squats GYMNASTICS Techniek: Pull-upsStrength: GHD sit-ups
ZONDAG 05-05-2019
CROSSFIT “Why always those fran numers?” 21-15-9 reps for time of: Push-ups Push press 40/25 kg Double unders Wall balls 10/8 kg