DINSDAG 11-04-2023
CROSSFIT “B.O.T.B Strength Prep” E.2M.O.2M x 5 Rounds 1 Deadlift WEIGHTLIFTING (Oosterhout) Clean Pull & Dip Clean Focus STRENGTH CLASS (Oosterhout) Press Focus
WOENSDAG 12-04-2023
CROSSFIT “Get Over It” A.M.R.A.P in 15 Minutes 10 Burpee Box Jump Over 24/20″ 20 Lunges 30 DB Push Jerk 50/35lbs 22,5/16kg STRENGTH CLASS (Dongen) Squats + Upperbody Focus WEIGHTLIFTING (Oosterhout) Hang Snatch Pull & Hang Snatch Focus GYMNASTICS (Oosterhout) Pull-Up Focus 3/8
DONDERDAG 13-04-2023
CROSSFIT “B.O.T.B WOD 1” For Time 21-15-9 Kcal Echo Bike Thrusters + 200m Run After Every Round Scaled @ 20/30kg Rx @ 30/43kg WEIGHTLIFTING (Oosterhout) Hang Clean Pull & Power Clean Focus STRENGTH CLASS (Oosterhout) Deadlift Focus GYMNASTICS (Dongen) Pull-Up Focus 3/8
VRIJDAG 14-04-2023
CROSSFIT “Clockart” E.M.O.M x 24 Rounds 1. Ropeclimbs 2. V-Ups 3. Calorie Row 4. Ring Dips 5. Rest STRENGTH CLASS (Oosterhout) Squat Focus WEIGHTLIFTING (Oosterhout) Hang Snatch Focus
ZATERDAG 15-04-2023
CROSSFIT “KB Madness” For Time 50 Kettlebell Squats 40 Kettlebell swings 30 Kettlebell Snatches WEIGHTLIFTING Push Press & Power Jerk Focus GYMNASTICS Pull-Up Focus 4/8
ZONDAG 16-04-2023
CROSSFIT “KaNO!” For Time Row 3k After every 20 strokes perform 10 Back Extensions 10 Alt. Pistol Squats 1 Wall Walk STRENGTH CLASS Full Body Focus
MAANDAG 03-04-2023
CROSSFIT “1 Year Anniversary FITTR Dongen” Every 5 Minutes x 5 Rounds: 3,5 Minutes on, 1,5 minute off: 40/36 Cal Cardio Max reps of: 1. Dumbbell Deadlifts 2. Double-unders 3. Dumbbell Clean and Jerks 4. Double-unders 5. Devil’s Presses WEIGHTLIFTING (Oosterhout) Clean & Jerk / Snatch Testweek STRENGTH CLASS (Oosterhout) Squat / Deadlift / Press…
DINSDAG 04-04-2023
CROSSFIT “Gymtastic 4” For Time 50 Pull-Ups 50 Handstand Push Ups 50 Toes To Bar 50 Burpees WEIGHTLIFTING (Oosterhout) Clean & Jerk / Snatch Testweek STRENGTH CLASS (Oosterhout) Squat Focus Testweek
WOENSDAG 05-04-2023
CROSSFIT “We Go Up” Every 3:00 x 6 Rounds For Load 1 Clean Pull 1 Power Clean 1 Squat Clean STRENGTH CLASS (Dongen) Squats + Upperbody Focus WEIGHTLIFTING (Oosterhout) Clean & Jerk / Snatch Testweek GYMNASTICS (Oosterhout) Pull-Up Focus 1/8
DONDERDAG 06-04-2023
CROSSFIT “Murph Prep!” A.M.R.A.P in 30 Minutes 400m Run 100 Sit-Ups 400m Run 100 Push Ups 400m Run 100 Air Squats WEIGHTLIFTING (Oosterhout) Clean & Jerk / Snatch Testweek STRENGTH CLASS (Oosterhout) Press Focus Testweek GYMNASTICS (Dongen) Pull-Up Focus 1/8
