MAANDAG 09-08-2019

CROSSFIT

“The Grinder”

For Time:
1200m row
150 push ups
100 thrusters 20/15kg
50 pull ups
1200m row.

WEIGHTLIFTING

Snatch focus

DINSDAG 10-09-2019

CROSSFIT

“Intervals”

Rest exactly 2 minutes between intervals, cover max distance possible Run 3×6 minutes

POWERLIFTING

Press focus

WOENSDAG 11-09-2019

CROSSFIT

“Tribute To Climbing Jack”

Max rounds in 20 minutes of:
10x Deadlift 80/60kg
1 rope climb
10x KB swing 24/16kg
1 rope climb
10x Burpees
1 rope climb

WEIGHTLIFTING

Clean focus

GYMNASTICS

Technique: Bar muscle-up
Strength: Dips

DONDERDAG 12-09-2019

CROSSFIT

“2011 Regionals Team WOD″

For time, with a 4-person team, one person working at a time:
250x Pull-ups
250x KB swing 24/16kg
250x Double-unders
250x Overhead squat 50/35kg

POWERLIFTING

Squat

VRIJDAG 13-09-2019

CROSSFIT

“The Feather”

EMOM 10 minutes of:
5 muscle ups
5 weighted push ups with a weightvest