ZATERDAG 10-12-2022
CROSSFIT “How To Train Your Dragon” 5 Rounds For Time 500m Row 5 Muscle-Ups 5 Snatches 95/135lbs 42,5/60kg WEIGHTLIFTING Clean & Jerk Focus GYMNASTICS Pull-Up Focus 4/8
ZONDAG 11-12-2022
CROSSFIT “RevRun” For Time 800 Run 800m Row 400m Run 400m Row 200m Run 200m Row STRENGTH CLASS Full Body Focus
MAANDAG 28-11-2022
CROSSFIT “Filthy Fifty Benchmark Workout” For Time 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings (1/.75 pood) 50 Walking Lunge Steps 50 Knees-to-Elbows 50 Push Presses (45/35 lb) 50 Back Extensions 50 Wall Ball Shots (20/14 lb) 50 Burpees 50 Double-Unders WEIGHTLIFTING Hang Clean & Power Jerk Focus STRENGTH CLASS Squat Focus
DINSDAG 29-11-2022
CROSSFIT “Willow Wally” For Time 21-15-9 Double DB Clean & Jerk 15-12-9 Ring Dips 9-6-3 Muscle-Ups WEIGHTLIFTING Hip Snatch Focus STRENGTH CLASS Press Focus
WOENSDAG 30-11-2022
CROSSFIT “Fireman Sam” 3 Rounds For Time 1000m Row 100m Farmer Carry 45/25lbs 20/10kg 800m Run 3 Ropeclimbs WEIGHTLIFTING Clean Focus GYMNASTICS Toes To Bar Focus
DONDERDAG 01-12-2022
CROSSFIT “Gympie” A.M.R.A.P 20 Minutes 15 Pull-Ups 20 Burpees 15 Handstand Push Ups 20 Burpees 15 Toes To Bar 20 Burpees 15m Handstand Walk WEIGHTLIFTING Hang Snatch Focus STRENGTH CLASS Deadlift Focus GYMNASTICS Pull-Up Focus 1/8
VRIJDAG 02-12-2022
CROSSFIT “Intense Heartbeat” A.M.R.A.P 14 Minutes 12 Cal row 2-4-6-8-10-12… Shuttle sprints STRENGTH CLASS Squat focus WEIGHTLIFTING Jerk Focus
ZATERDAG 03-12-2022
CROSSFIT “Full Body Exercise” 3 Reps For Load 12 Minutes To Press 12 Minutes To Squat 12 Minutes To Deadlift WEIGHTLIFTING Low Hang Snatch Focus GYMNASTICS Pull-Up Focus 2/8
ZONDAG 04-12-2022
CROSSFIT “R Is For Race, Not Reverse” For Time 2000m Row 20 Deadlifts 30 Cal of Work 15 Cleans 100 Double Unders 10 Clean & Jerks 200l/145lbs 90/65kg STRENGTH CLASS Full Body Focus
MAANDAG 21-11-2022
CROSSFIT “21st” 21-15-9 Toes To Bar Deadlifts 220/155lbs 100/70kg WEIGHTLIFTING Snatch Focus STRENGTH CLASS Press Focus
