MAANDAG

CROSSFIT WOD:

“Keep IT up”

10 min AMRAP of:
30 double-unders
20 OH squats, 42,5/30kg

WEIGHTLIFTING:

Clean lift
1×5 80%
1×4 85%
1×3 90%
2x 1+1 95%

Clean segment deadlift + power clean
Pauze (3 sec) midway and in power position.
3×3 70%
2×3 75%

Slow pull squat clean
3×3 70%
3×2 75%

DINSDAG

CROSSFIT WOD:

14 min AMRAP of:
12 kettlebell swings 24/16
8 dumbbell box step over, 24/16kg @ 24/20″
4 handstand push-ups

POWERLIFTING:

4×8 Dumbbell/ketllebell front raise
Rest is 4×8 side raise

Overhead press
2×5 60%
2×4 65%
2×3 70%

Push press:
1×5 90 % of OP
1×4 95 % of OP
2×3 100 % of OP
2×2 105 % of OP
3×1 110 % of OP

After every set perform 10 reps AHAP double kneeling bottom up kettlebell press

WOENSDAG

CROSSFIT WOD:

“Number of the beast”
6 rounds for time
6 burpee box jump overs 24/20
6 thrusters 42,5/30
6 pull ups

WEIGHTLIFTING:

Floating snatch deadlift on riser
1×5 60%
1×4 65%
1×3 70%
3×2 75%

Segment squat snatch
2 second hold in low hang (in front o knees) + 2 second hold in power position
5×3 65%

Muscle snatch
3×5 max weight for 5 reps

DONDERDAG

CROSSFIT WOD:

Benchmark “ANNIE”
50-40-30-20-10
Double-unders
Sit-ups

POWERLIFTING:

3×12 per leg dumbbell box step down

Burgarian split squat
1×5 55% of your 1 rm back squat
2×4 60% of your 1 rm back squat
3×3 65% of your 1 rm back squat

Back squat
1×5 65% tempo 11×1
1×4 70% tempo 21×2
1×3 75% tempo 32×3
1×2 80% tempo 42×4
3×1 85% tempo 53×5

VRIJDAG

CROSSFIT WOD:

13 min AMRAP
3 muscle-ups
13 one arm dumbbell shoulder to overhead 22,5/15
23 wall balls 10/6

ZATERDAG

CROSSFIT WOD:

Buddy-up!

15 min to find heaviest set of 3 reps bench press.

15 min to find heaviest set of 3 reps deadlift.

ZONDAG

CROSSFIT WOD:

12 min AMRAP
1 clean, 60/40kg
1 jerk, 60/40kg
5 toes to bar
2 clean
2 jerk
5 toes to bar

Na iedere toes-to-bar 1 reps extra clean én jerk.