MAANDAG 18-11-2019

CROSSFIT

“MONDAY IT IS.”

Perform As Many Rounds As Possible In 12 Minutes Of:
200m Row
10 Toes 2 bar
10 Air squats
10 Push ups

WEIGHTLIFTING

Snatch focus

DINSDAG 19-11-2019

CROSSFIT

“LOOKS LIKE FUN, RIGHT?”

Max rounds in 10 minutes of:
8x Toes to bar
8x Thruster (35/25kg)
12x DB walking lunges (16/12kg)

Compare with 3-10-2019.

POWERLIFTING

Deadlift focus

WOENSDAG 20-11-2019

CROSSFIT

“BURPERVALL”

Rest exactly 2 minutes between intervals, cover max distance possible.
Row 3×2 minutes After every set of rowing, perform 2 minutes of burpees over the rower.

1 set is Row+burpees.

WEIGHTLIFTING

Clean & Jerk

GYMNASTICS

Technique: Toes-to-bar
Strength: Pull-ups

DONDERDAG 21-11-2019

“TRIBUTE TO CLIMBING JACK″

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

Compare with 11-9-2019

POWERLIFTING

Press focus

VRIJDAG 22-11-2019

CROSSFIT

“BURN”

5 rounds for time of:
5 Dumbell Thrusters 22,5/16kg
10 Wall Balls
10 Toes to bar
20 Box jumps (24 inch/20 inch)

ZATERDAG 23-11-2019

CROSSFIT

BENCHMARK “CHELSEA″

EMOM in 30 minutes of:
5 pull-ups
10 push-ups
15 air squats

GYMNASTICS

Technique: muscle-up practice

ZONDAG 24-11-2019

CROSSFIT

“CLEAN SWINGS”

For Time:
30 Clean & Jerks (bodyweight)
After every C&J perform 5 KB swings (16/12kg)