Workouts of the Week 13-01 t/m 19-01
Maandag 13-01
| “Blackjack” |
| 20-1 Box jumps 24″/20″ |
| 1-20 Strict sit ups |
| Cap: 30min |
Dinsdag 14-01
| 4×10 Front squats @75/50% van lichaamsgewicht |
| *iedere 3minuten een set |
| 7min Amrap |
| 7 Push ups |
| 14 Lunge steps |
Woensdag 15-01
| Vind in 15min je max Power snatch |
| Iedere 3min voor 5 ronden: |
| 200m rennen |
| 15 Hang power snatches 42,5/30 |
Donderdag 16-01
| “CrossFit Total(ly Screwed) |
| 100 Shoulder presses @20/15 |
| 100 Back squats @40/30 |
| 100 Deadlifts @60/45 |
| cap:35min |
Vrijdag 17-01
| EMOM 10: |
| 3 Strict pull ups |
| 20min Amrap: |
| 20 Wall balls 9/6 |
| 15 Toes to bar |
| 10 Dumbbell pass throughs 15/10 |
Zaterdag 18-01
| 30min Amrap in teams van 2: |
| 5m Goblet lunge |
| 10 Alternating dumbbell snatches |
| 5m Goblet lunge |
| *22,5/15 |
Zondag 19-01
| Voor tijd: |
| 3min Plank |
| 25 Burpees |
| 2min Plank |
| 15 Broadjumps 1,5m |
| 1min Plank |
| 10 Burpee broadjumps |
| Cap: 18min |
| Voor tijd: |
| 100 Sit ups
Cap: 5min |
