20 mei 2018: Newsflash!
Workout of the day (WOD)
“Lynne”
5 rounds for max reps of:
Bench press, 1x bodyweight
Pull-ups
Programming
Oly
| Week 21 | A. | B. | C. |
| Maandag | 1 Clean high pull + 1 Tall clean | Low hang clean 2-2-2 | Shoulder Press 3-3-3-3-3 |
| Dinsdag | Snatch pull 2-2-2-2-2 * with a 3 sec tempo to above the knee |
Snatch 1-1-1 | Back squat 5-5-5-5-5 |
| Woensdag | High hang clean 2-2-2 | Clean 3-3-3 | Split jerk 2-2-2 * with a 3 sec pause in the receiving position |
| Zaterdag | Snatch deadlift 3-3-3 * with a 5 sec negative |
1 Snatch + 2 Overhead squats | Goodmorning 8-8-8 |
Gymnastics
| Week 21 | A. | B. | C. |
| Maandag | 5×7 Pausing ring dips
*0:02 at bottom, each rep |
3×20 Ring push-ups | 10×10 Toes-to-bar |
| Woensdag | 7×1:00 Chest facing wall hs hold | 5×0:30 Ring support hold
1 Conan |
5×0:15 Tuck hang
25 Tuck crunches |
| Donderdag | 10xMixed grip CTB Strict pull-ups
*alternate each set |
5×10 Body rows | 6×4 Russian dips
*0:02 pause in bottom |
| Zaterdag | 7×1 Rope climb
4 Kipping CTB pull-ups 5 Strict ring dips *no rest between sets 5:00 rest 10x 5 Kipping HSPU 7 Toes-to-bar *no rest between sets 5:00 rest 40-30-20-10 reps of: Hollow rocks 1:00 Chest facing wall hs hold |
||
Endurance
A) 3 rounds of:
5 min on
2.30 min rest
B) 1 x 3 min jog
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…
- vandaag de laatste dag van de Europe regionals is? Volg de livestream van vandaag hier om te zien wie er in deze regio met de winst vandoor gaat!
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