MAANDAG 12-07-2021
CROSSFIT
“CHESTDAY”
Bench Press 5-5-5-5-5-5 reps
+ max reps push-ups after every set
WEIGHTLIFTING
Clean Focus
Wij geloven erin dat elke training gevarieerd moet zijn. Wij geloven in het programmeren van workouts die bijdragen aan de vooruitgang in het dagelijks leven. Gelukkig spendeert onze Head Coach veel tijd en energie aan het maken van workouts die passen bij onze trainingsfilosofie. Onze dagelijkse workouts (workout of the day) zijn elke week op voorhand te zien, hieronder zie je onze CrossFit workouts en Weightlifting, Strength Class en Gymnastics focus van deze week.
Bench Press 5-5-5-5-5-5 reps
+ max reps push-ups after every set
Clean Focus
Perform as many rounds as possible in 12 minutes of:
20 Double-unders
1 Muscle-ups / 2 Pull-ups
20 Double-unders
2 Muscle-ups / 4 Pull-ups
20 Double-unders
3 Muscle-ups / 6 Pull-ups
20 Double-unders
4 Muscle-ups / 8 Pull-ups
….
Snatch Focus
Press Focus
Teams of two must complete 80 rounds of the following complex:
3 Kettlebell Swings
2 Goblet Lunges
1 Kettlebell Push Press (Left Arm)
1 Kettlebell Push Press (Right Arm)
The partner who hands off the Kettlebell must immediately perform 15 burpees before he or she may receive it back from his or her partner
Clean and Jerk Focus
Handstand Focus
Accumulate as many calories as possible in 20 minutes (with buddy, IGYG) of:
– Row
– Bike
– Ski
– Assault
Squat Focus
10 Rounds For Time W/ Buddy Of:
10 Box Jump Over, 30/24″
10 Ground to Overhead, 60/40kg
Snatch Focus
Deadlift Focus
Just show up and do the work.
GYMNASTICS
Pull-up Focus
2 Rounds for Time W/ Buddy Of:
50 Pull-ups
50 Push-ups
50 Toes-to-bar
50 Air Squats