13 mei 2018: Newsflash!
Workout of the day (WOD)
“Small”
3 rounds for time of:
1000m Row
50 Burpees
50 Box jumps, 24”/20”
800m Run
Programming
Oly
| Week 20 | A. | B. | C. |
| Maandag | 1 Tall Snatch + 1 Snatch Balance | Snatch 2-2-2 | Overhead Squat 3-3-3-3-3* with a 3 sec pause in the bottom |
| Dinsdag | Clean deadlift 2-2-2-2-2* with a 5 sec tempo | Clean 3-3-3 | Split Jerk 2-2-2 |
| Woensdag | Snatch pull 3-3-3-3-3 | Hang snatch 1-1-1 | Sotts Press 3-3-3-3-3* behind the neck |
| Zaterdag | Clean high pull 2-2-2-2-2 | Clean and Jerk 3-3-3 | Front squat 2-2-2-2-2 |
Gymnastics
| Week 20 | A. | B. | C. |
| Maandag | 7×5 Strict hspu | 5×15 Ring push-ups
0:15 Ring support hold |
4×10 Single arm DB rows |
| Woensdag | 6×3 Russian dips | 5×3 Strict pull-ups in false grip
3 Strict muscle-ups |
40-35-30-25-20:Arch body rocks
1:00 rest between sets |
| Donderdag | 6×3 Bar muscle-ups progressions
3 Strict pull-ups |
5×6 Strict hspu
1:00 AMRAP conans |
3×25 Hollow rocks
25 Tuck crunches 0:25 Hollow body hold |
| Zaterdag | Band resisted body rows:3×3 Wide grip
3×3 Medium grip 3×3 Chin-up grip |
4×6 Rope chin-ups
Alternate top hand position each set |
4×7 Around the worlds
20 Tuck crunches |
Endurance
A) 6 rounds of:
2 min on
30 sec off
B) 1 x 5 min on
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…
- alle workouts van de regionals bekend zijn? Heb jij ze al allemaal gezien? Check ze op hier!
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