VRIJDAG 01-07-2022
CROSSFIT “Koalafications” A.M.R.A.P 12 Minutes 9 Burpee Box Jump Overs 12 Pull-Ups 15 Cal Row POWERLIFTING Test Week 1 Rep Max WEIGHTLIFTING Test Week 1 Rep Max
ZATERDAG 02-07-2022
CROSSFIT “Wave After Wave” 3 Rounds For Max Meters 5 Minutes Row Rest 3:00 Compare To: 20-01-2022 GYMNASTICS Strength & Positions Focus 7/8
ZONDAG 03-07-2022
CROSSFIT “CrossFit Total” For Max Load: Deadlift Squat Overhead Press
MAANDAG 20-06-2022
CROSSFIT “Progressive Deload Pt. 1” A.M.R.A.P 5 Minutes 3 Clean & Jerk 6 Handstand Push Ups 30 Double Unders A.M.R.A.P 7 Minutes 8 Cleans 15 Push Ups 30 Double Unders A.M.R.A.P 9 Minutes 12 Deadlifts 20 Burpees 30 Double Unders WEIGHTLIFTING Clean & Jerk Focus POWERLIFTING Squat Focus
DINSDAG 21-06-2022
CROSSFIT “Under Extremity” For Load: 9-6-3 Backsquat 9-6-3 Frontsquat 9-6-3 Overhead Squat WEIGHTLIFTING Snatch Focus POWERLIFTING Deadlift Focus
WOENSDAG 22-06-2022
CROSSFIT “Fran” 21-15-9 Thrusters Pull-Ups 65/95 lbs 30/42,5kg WEIGHTLIFTING Clean & Jerk Focus GYMNASTICS Strength & Positions 4/8
DONDERDAG 23-06-2022
CROSSFIT “Error Terror” 12 Minutes For Max Calories 30 Seconds Cardio 10 Double DB Hang Snatch 30 Seconds Cardio 10 Double DB Deadlifts 35/50lbs 16/22,5kg WEIGHTLIFTING Snatch Focus POWERLIFTING Press Focus GYMNASTICS Strength & Positions 4/8
VRIJDAG 24-06-2022
CROSSFIT “This Is Weird (compare to 12-01-2022)” For time: 200 box step ups 24″”/20″” After every 10 s-tep ups perform 5 double DB push press 22,5/16 POWERLIFTING Clean & Jerk Focus WEIGHTLIFTING Squat Focus
ZATERDAG 25-06-2022
CROSSFIT “Trycycle” 3 x A.M.R.A.P 5 MINUTES Rest 3:00 Between A.M.R.A.Ps 1) Ropeclimbs 2) 5 Snatch 10 Burpees over the Barbell 3) 5 Toes To Bar 10 Cleans 65/95lbs 30/42,5kg GYMNASTICS Strength & Positions Focus 5/8
ZONDAG 26-06-2022
CROSSFIT “Gameplan!” 8 Rounds For Time: 400m Run w/ Buddy 10 Alternating Cleans 10 Sync. Bar-Facing Burpees 210/145lbs 90/65kg