WORKOUT OF THE DAY

“KNOW YOUR COACHES”

FOR TIME:

Dongen:

Bastijn

Cas

Edward

Lisa

Marnix

Timo

 

 

Oosterhout:

Bastijn

Brent

Corné

Lillian

Robin

Timo

WEIGHTLIFTING

Low Hang Clean Focus

POWERLIFTING

Squat Focus

CROSSFIT

“ELIZABETH”

For Time:

21-15-9
Cleans
Ring Dips

60/42,5kg 135/95lbs

WEIGHTLIFTING

Low Hang Snatch Focus

POWERLIFTING

Deadlift Focus

CROSSFIT

“REAL ATHLETE’S SWEAT”

A.M.R.A.P 40 MINUTES

50 Air Squats
40 Sit Ups
30 Push ups
20 Burpees
10 Pull Ups

WEIGHTLIFTING

Power Clean & Power Jerk Focus

GYMNASTICS

Bar Muscle Up Focus Lesson 3/8

CROSSFIT

“FORREST GRUMP”

3 Rounds For Time:

30 DB Snatches Alt.
800m run

16/22,5kg 35/50lbs

WEIGHTLIFTING

Power Snatch & Snatch Focus

POWERLIFTING

Press Focus

GYMNASTICS

Bar Muscle Up Focus Lesson 3/8

CROSSFIT

“PROGRESSIVE OVERLOAD PT. 2”

A.M.R.A.P 5 Minutes
9 Burpees
9 Pull Ups
9 Power Cleans

A.M.R.A.P 7 Minutes
6 Single DB Devil Presses Alt. 16/22,5kg 35/50lbs
6 Chest To Bar Pull Ups
6 Squat Cleans

A.M.R.A.P 9 Minutes

3 Single DB Man Makers Alt. 16/22,5kg 35/50lbs
3 Muscle Ups
3 Clean & Jerks

60/42,5kg 135/95lbs

POWERLIFTING

Squat Focus

WEIGHTLIFTING

Jerk Focus

CROSSFIT

“DANTE’S INFERNO”

A.M.R.A.P 10 Minutes x 3 Rounds

200m Farmer carry
Max Cal Cardio

16/22,5kg 35/50lbs

 

Rest 03:00

 

30 Barbell Push Presses
Max Cal Cardio

15/20kg 33/45lbs

 

Rest 03:00

 

Run 200m
Max Thrusters

30/42,5kg 65/95lbs

GYMNASTICS

Bar/Ring Muscle Up Focus Lesson 4/8

CROSSFIT

“ISABEL”

For Time:

30 Snatches

60/42,5kg 135/95lbs