6 mei 2018: Newsflash!
Workout of the day (WOD)
For distance:
Run 35 minutes
Programming
Oly
| Week 19 | A. | B. | C. |
| Maandag | Clean pull 3-3-3 | Power Clean 2-2-2-2-2 | Push jerk 3-3-3-3-3 |
| Dinsdag | 1 Snatch pull + 1 Low hang snatch | Snatch 3-3-3 | 1 Snatch Balance + 1 Overhead squat |
| Woensdag | Clean deadlift 3-3-3 | 2 Cleans + 1 Push Press | Front squat 1 1/4 2-2-2-2-2 |
| Zaterdag | 1 Snatch high pull + 1 Tall snatch | Hang snatch 1-1-1 | Push Press 3-3-3-3-3 |
Gymnastics
| Week 19 | A. | B. | C. |
| Maandag | 5x 0:10 Shoulder extension stretch4 Russian dips 0:10 Support hold |
4x 6 Strict pull-ups (pause last rep for 0:08) 5 Bar muscle-up progressions |
4x 30 Hollow rocks 20 Russian twists |
| Woensdag | Band resisted body rows 3×3 Wide grip 3×3 Medium grip 3×3 Chin-up grip |
7x 5 Kipping hspu 6 Sphinx push-ups |
6x 0:45 amrap conans *rest 1:00 |
| Donderdag | 5x 2 Weighted pull-ups |
4x 15 Ring push-ups |
4x 12 Strict toes-to-bar 5 Around the worlds |
| Zaterdag | 6x 5 Strict hspu 10 Kipping hspu |
4x 5-8 Weighted strict pull-ups 5 Scapular depressions |
5x 1 Rope climb 30 Hollow rocks 5 Cuban presses |
Endurance
A) 12 rounds of:
1 min on
1 min off
Agenda
18-20 mei – Europe Regionals, Berlijn
25 mei – Grilling & Gaming (MEN ONLY)
26 mei – JumpNRope Seminar
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 op 26 mei weer een JumpNRope seminar in de box wordt gegeven? Meer info hierover volgt in de blog van aankomende dinsdag!
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