1 april 2018: Newsflash!
Gesloten i.v.m. Pasen. Fijne paasdagen allemaal!
Programming
Oly
| Week 14 | A | B | C |
| Maandag | Snatch Pull 3-3-3-3-3 | 1 Snatch + 2 Overhead Squats | Snatch Grip Push Press 2-2-2-2-2 |
| Dinsdag | Hang Clean 2-2-2 | Clean and Jerk 3-3-3 | Front Squat 2-2-2-2-2 |
| Woensdag | 1 Snatch High Pull + 1 High Hang Snatch | Low Hang Snatch 2-2-2 | Romanian Deadlift 5-5-5-5-5 |
| Zaterdag | Clean deadlift 3-3-3-3-3 | 2 Cleans + 1 Front squat | Split jerk 2-2-2-2-2 |
Gymnastics
| Week 14 | A. | B. | C. |
| Maandag | 10x 3 Pausing chest-to-bar pull-ups *Hold each rep for 0:05 at top |
5x 5 Strict chin-ups 2 Muscle-up progressions |
4x 20 Hollow rocks 10 Tuck crunches 0:20 Hollow hold 10 Tuck crunches |
| Woensdag | 5x 3-10 Kipping hspu 0:30 AMRAP conans |
5x 15 Ring push-ups 0:15 Support hold |
5x 5 Weighted scapular depressions 5 Cuban presses 10 Alternating I’s & Y’s |
| Donderdag | 4x 8 Ring dips (weighted) |
3x 10 Strict hspu |
4x 12 Reverse dumbbell flys 6 Band resisted protractions 10 Strict toes-to-bar |
| Zaterdag | 5x 4 Strict pull-ups 5 Beat swings 3 Bar muscle-ups |
6x 10 Banded scapular retractions 35 Arch rocks |
Find 3RM Strict pull-up |
Endurance
A) 6 rounds of:
2 min on
45 sec off
B) 1 x 5 min on
Agenda
1-2 april – Pasen: gesloten
13 april – Workshop: handstand push-ups
14 april – Beach Throwdown Qualifiers
20 april – Brownies & Bingo: women only!
21-22 april – CrossFit Level 2
21 april – Vervangende activiteit voor Level 2
18-20 mei – Europe Regionals, Berlijn
25 mei – Men only event
1-3 juni – Meridian Regionals, Madrid
8 juni – Workshop: thema nog onbekend
16 juni – Culinary Ninja Course
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