DONDERDAG 18-04-2019
CrossFit “Heartbreak Kid” 3 rounds for time of: 10 Front squats, 100/70kg 20 Chest 2 bar pull-ups 50 Double-unders Timecap. 12 min. WEIGHTLIFTING Cleans POWERLIFTING Squats
VRIJDAG 19-04-2019
CROSSFIT “Not so funny now huh…?” 15 minute EMOM of: 3 shoulder to overhead, 85-90% 1RM Decrease weight for next minute when you fail a lift.
ZATERDAG 20-04-2019
FITTR GAMES 2k19
ZONDAG 21-04-2019
“Easter Brunch for PRO’S!” 15 MIN. AMRAP OF: 12 Box jumps 10 KB american Swings, 24/20kg 8 DB snatch alt., 22,5/16kg 6 pull-ups Run to get an easter egg after every round!
TUESDAY 19122017
12 DAYS BEFORE CHRISTMAS 1 handstand against the wall 2 handstand push-up 3 kettlebell swing, 16/12kg 4 push-ups 5 air squat 6 clean, 60/40kg 7 pull-up 8 sit-up 9 double-unders 10 burpee over the bar 11 toes-2-bar 12 deadlift, 80/60kg Merry fitness 🙂
Monday 18122017
AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES OF: 1+1 power clean 1+1 box jump, 24/20 in. 1+1 sit-up
Thursday 14122017
Perform 4 rounds for time of: 4 strict pull-ups 8 wall ball shots, 10/6 kg 16 kettlebell swings 32 double unders (96 single unders)
Tuesday 14112017
ENDURANCE Run 200m 35 box jumps 40kb swings Run 400m 30 box jumps 30 kb swings Run 600m 25 box jumps 20 kb swings Run 800m 20 box jumps 10 kb swings
Tuesday 24102017
Perform 4 rounds for time of: 20 Thrusters 20 burpees 20 Pull-ups
Monday 23102017
Perform the full song of: Bring sally up in frontsquats rest 5 minutes 4 rounds for time of: 10 OH-Lunges 8 Plate Clusters 6 push ups 4 ring dips 2 HSPU
