MAANDAG 15-07-2019

CROSSFIT

“GRAB WHAT YOU CAN.”

20 min. AMRAP of:
20 kcal row/ski/bike
12 push-ups
10 Toes 2 bar

WEIGHTLIFTING

TESTWEEK

DINSDAG 16-07-2019

CROSSFIT

“DUMBBELL LOVE.”

5 ROUNDS FOR TIME OF:
600m run
15 alt. Dumbell hang clean & jerks, 22,5/16kg
20 pull-ups

POWERLIFTING

TESTWEEK

WOENSDAG 17-07-2019

CROSSFIT

“BRING OUT THE BEAST IN YOU.”

10-9-8-7-6-5-4-3-2-1
Power clean, 40/25 kg
Burpees over the bar

Every round add 5/2.5 kg

WEIGHTLIFTING

TESTWEEK

GYMNASTICS

TO BE ANNOUNCED

DONDERDAG 18-07-2019

CROSSFIT

“RANDOM MEETS RANDOM.”

For time:
25x Pull-ups
50x Deadlifts 70/50 kg
50x Push-ups
50x Box jumps 24/20 inch
50x Curls empty bar
50x Thrusters empty bar
25x Pull-ups
50x Sit-ups

POWERLIFTING

TESTWEEK

VRIJDAG 19-07-2019

CROSSFIT

“16 MINUTES OF PAIN.”

EMOM 16 minutes of:
Odd minutes: 6x front squat 80%
Even minutes: 30 seconds all out row for max kcal

ZATERDAG 20-07-2019

CROSSFIT

“THE HEAVY”

Team WOD -> 3-man team

FOR TIME:
Run 800m
60x Power clean 90/70kg
60x Thrusters 60/40kg
Row 2000m
60x Deadlifts 120/90kg
60x Back squat 100/80kg

Run as a team.

GYMNASTICS

To be announced.

ZONDAG 21-07-2019

CROSSFIT

“REMEMBER THAT TUESDAY DIP?”

For Time:
100m Double kb OH Lunge 16/12 kg
50 Double kb Thrusters 16/12 kg
1600m run

Compare to 11 jun. 2019