8 april 2018: Newsflash
Workout of the day (WOD)
“Scooter”
On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 Double-unders
15 Pull-ups
15 Push-ups
100-meter Sprint
Then,
5 minutes to find a 1RM Partner deadlift
Programming
Oly
| Week 15 | A | B | C |
| Maandag | Clean pull 3-3-3-3-3 | 1 Low hang clean + 1 Push jerk | Goodmorning 8-8-8 |
| Dinsdag | Snatch deadlift 5-5-5 | Snatch 2-2-2 | Overhead squat 3-3-3 * with a 3 sec pause in the bottom |
| Woensdag | Tall clean 5-5-5-5-5 | 1 Clean high pull + 1 Clean | Push press 3-3-3-3-3 |
| Zaterdag | Geen les i.v.m. Beach Throwdown Qualifiers |
Gymnastics
| Week 15 | A. | B. | C. |
| Maandag | 4×5-10 Kipping hspu | 5×3 Russian dips3 Regular dips | 6×1 Conan20 Hollow rocks |
| Woensdag | 7x3Band assisted bar muscle-ups | 5x5Strict chin-ups @ 25% of 1RM | 7×0:25 Arch body hold10 Alt. Pistols |
| Donderdag | 4×5 Regular dips5 Russian dips | 5×12 Ring push-ups | 15-25-15-25-15-25Arch body rocks*1:00 rest between sets |
| Zaterdag | Geen les i.v.m. Beach Throwdown Qualifiers |
Endurance
Geen les i.v.m. Beach Throwdown Qualifiers
Agenda
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 – FOOTgolf
18-20 mei – Europe Regionals, Berlijn
25 mei – Grilling & Gaming (MEN ONLY)
1-3 juni – Meridian Regionals, Madrid
8 juni – Workshop: thema nog onbekend
16 juni – Culinary Ninja Course
Wist je dat…
- er volgende week zaterdag ook geen kids & teens lessen zijn?
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