MAANDAG

CROSSFIT WOD:

20 min AMRAP
5 wall balls 10/6kg
5 one arm db hang clean & jerk left 22,5/16
5 one arm db hang clean & jerk right 22,5/16
each round: add 5 wall ball shots

POWERLIFTING:

Squat

Weightlifting:

Snatch

DINSDAG

CROSSFIT WOD:

CrossFit Open 19.4

For time:
3 rounds of:
10 snatches (42,5/30 kg)
12 bar-facing burpees
3 minuten rust
3 rounds of:
10 bar muscle ups
12 bar-facing burpees

Timecap, inclusief rust: 12 minuten.

POWERLIFTING:

Squat

Weightlifting:

Snatch

WOENSDAG

CROSSFIT WOD:

For time
30 double-unders
15 strict handstand push ups
30 box jumps 24/20
60 kettlebell swings 24/16
30 box jumps 24/20
15 strict handstand push ups
30 cal row

WEIGHTLIFTING:

Clean & Jerk

POWERLIFTING:

Press

Gymnastics WOD:

Skill: kipping
Strength: push-ups

DONDERDAG

CROSSFIT WOD:

3 x 8 minutes max cal Row/bike

In groups of 2 or 3.

WEIGHTLIFTING:

Clean & Jerk

POWERLIFTING:

Press

VRIJDAG

CROSSFIT WOD:

Complex
3 hang clean pulls
2 hang cleans
1 clean

For heaviest load

ZATERDAG

CROSSFIT WOD:

1-2-3-4-5-6-7-8-9-10

Push-ups hand release
OH Squat 40/30
Kettlebell swing, 24/16kg

Gymnastics WOD:

Skill: kipping
Strength: push-ups

ZONDAG

CROSSFIT WOD:

100 thrusters 20/15 kg

At the begin of each minute do 5 burpees.