Workout of the day “CrossFit Total II Clean, 1 rep Bench press, 1 rep Overhead squat, 1 rep Challenge of the month – Januari Met de hele box: AMRAP Calorie Echo Bike Goals: Brons – 10.000 Zilver – 12.500 Goud – 15.000
Workout of the day For time: 500m Row Then: 3 rounds of: 7 Thrusters, 70kg/47,5kg 7 Muscle-ups Then: 500m Row Challenge of the month – Januari Met de hele box: AMRAP Calorie Echo Bike Goals: Brons – 10.000 Zilver – 12.500 Goud – 15.000
Workout of the day For time: 500m Row Then: 3 rounds of: 7 Thrusters, 70kg/47,5kg 7 Muscle-ups Then: 500m Row Challenge of the month – Januari Met de hele box: AMRAP Calorie Echo Bike Goals: Brons – 10.000 Zilver – 12.500 Goud – 15.000
Workout of the day “Grace” For time: 30 Clean and jerks, 60kg/42,5kg Challenge of the month – Januari Met de hele box: AMRAP Calorie Echo Bike Goals: Brons – 10.000 Zilver – 12.500 Goud – 15.000
Workout of the day For time: 100/70 Calorie Bike 100 Pull-ups 100 Box jump overs, 24”/20” 100 Ring dips * In teams van twee. Challenge of the month – Januari Met de hele box: AMRAP Calorie Echo Bike Goals: Brons – 10.000 Zilver – 12.500 Goud – 15.000
Workout of the day Back squat 3-3-3-3-3-3-3 Challenge of the month – Januari Met de hele box: AMRAP Calorie Echo Bike Goals: Brons – 10.000 Zilver – 12.500 Goud – 15.000
Workout of the day 5 min AMRAP of: 9 Handstand push-ups 6 Burpees 3 Snatches, 75kg/52,5kg Challenge of the month – Januari Met de hele box: AMRAP Calorie Echo Bike Goals: Brons – 10.000 Zilver – 12.500 Goud – 15.000
Workout of the day 20 min AMRAP of: 2 Rope climbs 20 Pistols, alternating 40 Double-unders Challenge of the month – Januari Met de hele box: AMRAP Calorie Echo Bike Goals: Brons – 10.000 Zilver – 12.500 Goud – 15.000
Workout of the day 5 rounds for time of: 400m Run 21 Single arm dumbbell hang clean and jerks, 22,5kg/15kg Challenge of the month – Januari Met de hele box: AMRAP Calorie Echo Bike Goals: Brons – 10.000 Zilver – 12.500 Goud – 15.000
Workout of the day 5 rounds for time of: 400m Run 21 Single arm dumbbell hang clean and jerks, 22,5kg/15kg Challenge of the month – Januari Met de hele box: AMRAP Calorie Echo Bike Goals: Brons – 10.000 Zilver – 12.500 Goud – 15.000
