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 (WOD) zijn elke week op voorhand te zien, hieronder zie je onze CrossFit workouts van deze week:

ZONDAG 17-11-2019

CROSSFIT

“BRUTAL SKILLS”

15 minutes to find your 1RM snatch, clean & jerk and deadlift.
When you fail a lift 2 times in a row, continue to the next lift.

MAANDAG 04-11-2019

CROSSFIT

“MEMORY LANE PT. 1”

A) 9-15-21 Reps For Time Of:
Power snatch, 40/25kg
Broad jumps + 2 burpees after each jump.

B) Find your max height box jump

Compare score with 11-1-2-18

WEIGHTLIFTING

Snatch focus

DINSDAG 05-11-2019

CROSSFIT

“MEMORY LANE PT. 2”

“Fran
21-15-9 Reps For Time Of:
Thrusters, 43/30kg
Pull-ups

Compare score with 19-2-2019

POWERLIFTING

Squat focus

WOENSDAG 06-11-2019

CROSSFIT

“MEMORY LANE PT. 3”

10-9-8-7-6-5-4-3-2-1 Reps For Time Of:
Burpee Pull-up
Burpee Toes-to-bar

Compare score with 27-3-2018.

WEIGHTLIFTING

Jerk focus

GYMNASTICS

Technique: Pistol squats
Strength: Box jumps

DONDERDAG 07-11-2019

CROSSFIT

“MEMORY LANE PT. 4”

4×3 min AMRAP of:

1) 100 Double-unders + 20 snatches

2) 50 Double-unders + 10 snatches

3) 25 Double-unders + 5 snatches

4) AMRAP snatch

Rx: 50/35kg
1 minute rest between rounds

Compare score with 4-6-2018

POWERLIFTING

Deadlift focus

VRIJDAG 08-11-2019

CROSSFIT

“MEMORY LANE PT. 5”

For Time:
10 Pistol Squats, alt.
50 Double-unders
20 Dumbbell Clean & Jerk, alt. @ 22,5/16kg
75 Double-unders
30 Pull-ups
100 Double-unders
20 Dumbbell Snatch, alt. @ 22,5/16kg
75 Double-unders
10 Pistol Squats, alt.
50. Double-unders

Compare score with 20-7-2018

ZATERDAG 09-11-2019

CROSSFIT

“MEMORY LANE PT. 6”

Bear Complex!

5 Rounds For Load Of:
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

GYMNASTICS

Technique: kipping + butterfly
Strength: toes-to-bar