DONDERDAG 16-01-2020
CROSSFIT
“MILLENNIALS.”
(With Buddy) Perform As Many Rounds As Possible In 12 Minutes Of:
19 power snatches, 40/30 kg
81 toes-to-bar
POWERLIFTING
Deadlift 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 en Endurance workouts en Weightlifting, Strength Class en Gymnastics focus van deze week.
(With Buddy) Perform As Many Rounds As Possible In 12 Minutes Of:
19 power snatches, 40/30 kg
81 toes-to-bar
Deadlift focus
10 Rounds For Time Of:
(full round work, other has rest)
4 devil presses 22.5/16kg
8 knees-to-elbow
16 double-unders
6 Rounds For Time Of:
10 sync. pull-ups
5&5 handstand wall walks (1 person in plank, other performs 5 reps)
20 sync. air squats
10&10 Handstand Push-ups(1 performs 10 HSPU, the other rests in handstand)
Technique: Dips
Strength: Rope climbs
In Teams Of 3, Perform 5 Rounds For Time Of:
21 kettlebell swings
9 burpees over the rower
After 5 rounds, row 3000m
EMOM 20 minutes of:
Min 1. 8 kcal row
Min 2. 10 box jumps
Min 3. 12 burpees
Min 4. rest
Testweek
FRAN
21-15-9 Reps For Time Of:
Thrusters, 43/30kg
Pull-ups
Testweek
4 Rounds For Time Of:
16 dumbell clean & jerks 22.5/16kg
10 barbell clean & jerks 60/45kg
10 Burpees over the box
Testweek!
Technique: toes-to-bar
Strength: dips