DINSDAG 13-09-2022
CROSSFIT “Do You Want Heavy?” For Load 10-8-6-4-2 Back Squats Increase Weights Every Set WEIGHTLIFTING Clean Focus POWERLIFTING Squat Focus
WOENSDAG 14-09-2022
“Rise” 15 Minute E.M.O.M 1. Ropeclimbs 2. GHD Sit-Ups 3. Box Jumps 20/24″ WEIGHTLIFTING Snatch Focus GYMNASTICS Gymnastics Efficiency 3/8
DONDERDAG 15-09-2022
CROSSFIT “New Recipe” 20 Minute A.M.R.A.P 25 sit-ups 15 lateral burpees 10 Deadlifts 5 Cleans BB = 80% Clean WEIGHTLIFTING Jerk Focus POWERLIFTING Press Focus GYMNASTICS Gymnastics Efficiency 4/8
VRIJDAG 16-09-2022
CROSSFIT “Glue” For Load: 8-6-4-6-8 Bent Over Rows 8-6-4-6-8 Bench Press Compare to 24-03-2022 POWERLIFTING Deadlift Focus WEIGHTLIFTING Overhead Squat Focus
ZATERDAG 17-09-2022
CROSSFIT “SPICE THINGS UP” 4 Rounds For Time: 50 Double-unders 25 Alt. Dumbbell Snatches 15 Toes-to-bar 5 Wall walks BUDDY WORKOUT “BACK AND FORTH” For Time: Buy-in: 400m run w/ buddy 50 Alt. wall ball shots 50 Alt. push-ups 50 Alt. Air squats 50 Alt. push-ups 50 Alt. wall ball shots Buy-out: 400m run w/…
ZONDAG 18-09-2022
CROSSFIT “HELLo There” For Time w/ Buddy 100 Cal Row 100 Burpees 100 Cal Row 100 Burpees 100 Cal Airbike
MAANDAG 05-09-2022
CROSSFIT “Work” 20 Minute A.M.R.A.P 10 Pull-Ups 20 Push Ups 30 Air Squats WEIGHTLIFTING Low Hang Clean + Power Jerks POWERLIFTING Squats
DINSDAG 06-09-2022
CROSSFIT “Cheerleader” Every 3:00 On 5:00 x 5 Rounds 200m DB Overhead Walk Max Reps Push Press WEIGHTLIFTING Snatch Focus POWERLIFTING Presses Focus
WOENSDAG 07-09-2022
CROSSFIT “Da Vinci Code” For Time: 15-12-9 Deadlifts Bar Facing Burpees 10-8-6 Cleans Handstand Push Ups 4-2 Snatch Muscle-Ups WEIGHTLIFTING Clean & Jerk Focus GYMNASTICS Gymnastics Efficiency 2/8
DONDERDAG 08-09-2022
CROSSFIT “René” 7 Rounds for Time 400m Run 21 Walking Lunges 15 Pull-Ups 9 Burpees WEIGHTLIFTING Snatch Focus POWERLIFTING Deadlift Focus GYMNASTICS Gymnastics Efficiency 2/8
