3 juni 2018: Newsflash!

Workout of the day (WOD)
“Channa 27”
27 rounds for time of:
3 snatches, 52,5kg/35kg
6 burpees over bar

Challenge of the month – Juni
Met de hele box:
Zoveel mogelijk pull-ups

Programming

Oly

Week 23	A	B	C
Maandag	1 Snatch pull + 1 Hang snatch	Snatch balance 2-2-2-2-2	Snatch grip Push Press 3-3-3
Dinsdag	Clean deadlift 3-3-3 * with a 5 sec negative	High hang clean 1-1-1	Front squat 3-3-3-3-3
Woensdag	Snatch high pull 3-3-3-3-3* with a 3 sec tempo to above the knee	Snatch 1-1-1	Romanian deadlift 5-5-5-5-5
Zaterdag	Tall clean 3-3-3	1 Clean + 2 Jerks	Shoulder press 2-2-2-2-2

Gymnastics

Week 23	A.	B.	C.
Maandag	5x 5 Strict handstand push-ups	4x 4 Ring flys 5 Ring push-ups 0:10 Support hold	4x 0:30 Hollow body hold 10 Scapular retractions 12 Alternating I’s & Y’s
Woensdag	5x 2 Strict ring chin-ups (false grip) 4 Muscle-up progressions	6x 0:15 Support hold on rings 10 Support shrugs	5x 15 Strict toes-to-bar
Donderdag	5x 6 Strict handstand push-ups 3 Kipping hspu	5x 12 Sphinx push-ups	7x 5 Around the worlds
Zaterdag	8x 3 Strict weighted pull-ups	6x 5 Band resisted body rows 1 Rope climb	5x 8 Beat swings 0:15 False grip hold

Endurance

A) 8 rounds of:
2 min on
1 min off

Agenda

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…