27 mei 2018: Newsflash!

Workout of the day (WOD)
For time:
In pairs of two complete:
20 rope climbs (pair)
40 cal row (each)
60 snatches, 60kg/42,5kg (pair)

Programming

Oly

Week 22	A.	B.	C.
Maandag	Clean pull 3-3-3 * with a 3 sec tempo to above the knee	Clean and Jerk 2-2-2	Front Squat 5-5-5
Dinsdag	Tall snatch 3-3-3-3-3	Power snatch 2-2-2	Overhead squat 3-3-3-3-3 * with a 3 sec pause in the bottom
Woensdag	1 Clean high pull + 1 Clean	Split Jerk 3-3-3-3-3 * with a 2 sec pause in the dip position	Sotts Press 2-2-2-2-2 * front rack
Zaterdag	Snatch high pull 2-2-2-2-2	Snatch 3-3-3	Back squat 2-2-2-2-2-2

Gymnastics

Week 22	A.	B.	C.
Maandag	4x 10 Ring dips	6x 5 Pausing ring push-ups *pause at bottom for 0:05 each rep	6x 10 Scapular protractions 10 Scapular retractions 20 Hollow rocks
Woensdag	5x 10 Strict pull-ups 15 Beat swings	3x Max effort body rows (band resisted)	4x 30 Supermans *rest 1:00
Donderdag	5x 12 Handstand push-ups	5x 0:30 Ring support hold2 Conans	3x Weighted Chinese planks 1:15 Front 1:15 Back
Zaterdag	7x 3 Pausing pull-ups *Chin over bar for 0:05 each rep	3x 12 One arm dumbbell row	5x 1 Rope climb 30 Hollow rocks 5 Cuban presses

Endurance

A) 10 rounds of:
1:30 min on
0:30 min rest

B) 1 x 5 min jog

Agenda

1-3 juni – Meridian Regionals, Madrid
8 juni – Workshop: thema nog onbekend
16 juni – Culinary Ninja Course
21-22 juli – CrossFit Level 2 Course

Wist je dat…

er door een staking in Brazilië geen equipment kon worden geleverd bij de Latin Regional? En toen alle boxen uit de buurt hun equipment bij elkaar verzameld hebben en daardoor de regionals toch door kon gaan? AMAZING!!!