MAANDAG 22-04-2019
CrossFit DUMBBELL RUNNER 5 Rounds For Time of: 10 dumbell squats, 22,5/16kg (2x)200m run After the completion of 5 rounds, in the remaining time AHAP 1 rep squat clean. Cut off: 14 minutes WEIGHTLIFTING Jerk POWERLIFTING Presses
DINDAG 23-04-2019
CrossFit “ALONG CAME THE DEVIL” 20 min E30SECMOM of:1st minute: 10 push ups2nd minute: 20 Air squats3rd minute: 8 chest 2 bar pull ups4th minute: 7 devil press WEIGHTLIFTING Jerk POWERLIFTING Presses
WOENSDAG 24-04-2019
CROSSFIT “YOU GET WHAT YOU GIVE” 30 min AMRAP of: 1600m run 20 dumbell lunges, 22,5kg/16kg (2x) 15 kettlebell swings, 24/20kg 10 burpees 5 muscle ups WEIGHTLIFTING Snatch POWERLIFTING Deadlift GYMNASTICS Handstand walk + push-ups
DONDERDAG 25-04-2019
CROSSFIT “BE ON TIME!” With a running clock: 3 rounds of 10 squat snatch 40/30 10 toes 2 bar If rounds are completed before the 3 min TimeCap, extend with another 3 minutes and perform another 3 rounds. Do this with a maximum of 5 rounds. (max time-cap = 15 minutes) WEIGHTLIFTING Snatch POWERLIFTING Deadlift
VRIJDAG 26-04-2019
CROSSFIT “UNITED AS ONE!” As a 2-person team, AMRAP 20 minutes of: 15 deadlifts, 100/70kg 15 box jump overs, 24″/20″
ZATERDAG 27-04-2019
CROSSFIT “KINGSDAY VIBES!” 4 rounds for time of: 50 double-unders 25 wall ball shots 10 handstand push-ups GYMNASTICS Handstand walk + push-ups
ZONDAG 28-04-2019
CROSSFIT “LINCHPIN SKILLS!” For completion, not time: 1 Overhead Squat 2 Bar Muscle-ups 2 Overhead Squats 4 Bar Muscle-ups 3 Overhead Squats 6 Bar Muscle-ups 4 Overhead Squats 8 Bar Muscle-ups 5 Overhead Squats 10 Bar Muscle-ups Overhead Squats at 85% of 1RM. Cut off: 12 minutes.
MAANDAG 15-04-2019
CrossFit “READY UP.. MURPH IS COMING” 14 minute AMRAP of:10 push ups20 toes 2 bar30 air squats400m run. WEIGHTLIFTING Snatch POWERLIFTING Deadlifts
DINSDAG 16-04-2019
CrossFit “Could you be a cop?” Row 500M for time 3 min. rest 5 minute EMOM of:Min 1. 7 strict pull upsMin 2. 45 air squatsMin 3. 30 push upsMin 4. 40 sit upsMin 5. 15 burpees 3 min. rest 1600M run with a timecap of 7 minuut 50 sec. People who are waiting for…
WOENSDAG 17-04-2019
CROSSFIT “DON’T WASTE MY TIME” FOR TIME: 45 Thrusters 45 Burpees over bar (facing) Timecap = 8 min. You can mix up the reps and exercises as much as u like (5 thrusters, 5 burpees, 7 thrusters, 7 burpees). WEIGHTLIFTING Cleans POWERLIFTING Squats GYMNASTICS Skillwork: pull-ups + HSPU (preparations for the games!)
