29 april 2018: Newsflash!
Workout of the day (WOD)
15 min AMRAP of:
15 Sumo deadlift high pull, 30kg/20kg
15 Burpees
Programming
Oly
| Week 18 | A. | B. | C. |
| Maandag | Snatch deadlift 3-3-3-3-3 | Hang snatch 2-2-2 | Shoulder press 5-5-5 |
| Dinsdag | 1 Clean pull + 2 Tall cleans | 1 Clean + 2 Front squats | Split jerk 2-2-2-2-2
* with a 3 sec pause in the receiving position |
| Woensdag | Snatch high pull 2-2-2-2-2 | Power snatch 3-3-3 | Goodmorning 5-5-5-5-5 |
| Zaterdag | Clean high pull 3-3-3-3-3
* with a 3 sec tempo to above the knee |
Clean and Jerk 2-2-2 | Front squat 3-3-3-3-3 |
Gymnastics
| Week 18 | A. | B. | C. |
| Maandag | 6x 4 Pausing pull-ups (weighted) *0:03 chin over bar |
Chest-facing-wall handstand hold *accumulate 6 minutes |
5x 0:10 Hang in L-sit 30 Hollow rocks |
| Woensdag | 4x 7 RIng push-ups 5 Sphinx push-ups |
6x 2 Chest-to-bar pull-ups 12 Beat swings |
4x 20 Scapular depressions Chinese planks 1:15 front 1:15 back |
| Donderdag | 3x 4 Kipping pull-ups 5 Band assisted bar muscle-ups 0:05 False grip kettlebell holds |
5x 10 Band resisted push-ups 2 Conans |
4x 30 Hollow rocks |
| Zaterdag | 20 min EMOM of: Even – 3 Strict pull-ups Oneven – 1 Strict muscle-up |
5x 8 Reverse DB flys 8 Scapular retractions |
5x 10 Toes-to-bar 10 Tuck crunches |
Endurance
A) 8 rounds of:
90 sec on
45 sec off
B) 1 x 3 min on
Agenda
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
21-22 juli – CrossFit Level 2 Course
Wist je dat…
- alle lessen volgende week zaterdag op bevrijdingsdag gewoon doorgaan?
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