29/11-5/12

Dinsdag 29/11
EMOM 20
A: Cal row 20 of 15 of 12 of 9
B: 20x KB swing 24 of 16 of 12 of 8
Doel is elke ronde 45-50 sec roeien en 40-45 sec op de KB’s
Calorien of aantal/kg’s op de swings aanpassen is niet toegestaan. Als je de EMOM niet volhoud, ga je AMRAP.

Woensdag 30/11
CrossFit.com 151110

For time:
15 squat cleans, 70/45
30 toes-to-bars
30 box jumps, 24-inch box
15 muscle-ups, scaling: jumping muscle up + reg dip, of 15 bar dips, of 30 box dips
30 shoulders-to-overheads, 40/30 kg
30 double-unders, scaling 90 su, of 60 su
15 thrusters, 60/40
30 pull-ups, scaling: 15 pull ups, of 30 ring rows
30 burpees
100 meter walking lunge with a 20/15 kg. plate held overhead

Donderdag 1/12
CrossFit.com 151111

Matt 16
For time:
16 deadlifts, 125/80
16 hang power cleans 85/45
16 push presses, 60/40
Run 800 meters
16 deadlifts, 125/80
16 hang power cleans 85/45
16 push presses, 60/40
Run 800 meters
16 deadlifts, 125/80
16 hang power cleans 85/45
16 push presses, 60/40

Vrijdag 2/12
CrossFit.com  151112

Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

OR

Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups


Zaterdag 3/12
EMOM 12
3 power cleans
10 deadlifts
*kies een gewicht waarmee je elke set de cleans unbroken kan doen, RX 85/52,5

Zondag 4/12
In 3 tallen, you go, I go
12/9 cal AB
Na elke set AB 8 wallballs RX 9/6
Er zit altijd iemand op de fiets, WB’s is in je rust

Maandag 5/12
CrossFit.com 151115
Push press 1-10-1-20-1-30 reps
Score = totaal aantal kilo’s

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