Woensdag 1 juni

Woensdag 1 juni
CROSSFIT
1.shoulder warm up
2. 5 RM strikt press
3a. wall hs hold 4×45 sec
3b. xiaopeng backwards 4×5
4. 16 minuten time cap
3 rounds
400m run
30 KB swing RX 24/16
20 t2b

ENDURANCE
6 min amrap:
5x 10 meter sprint
10/10 box lunges

OLY LIFTING
1. OHcomplex
2. Snatch warmup f. the ground
3. Hang snatch
3.1 Establish your daily 3RM.
3.2 Drop down to 80% of the just established 3RM and establish your daily 2RM. You have to hit at least the same weight as you got in triples.
3.3 Drop down to 80% of the just established 2RM and establish your daily 1RM. You have to hit at least the same weight as you got in doubles.
In hang snatches straps are both permitted and recommended for triples and doubles but not for singles.

4. Back squat
4.1 Establish your daily 4RM.
4.2 Do five additional doubles at the same weight.
4.3 Drop down to 70% and do 20 reps with a three second pause in the bottom position. Every time you break up the set there is a +3 reps penalty.

Explanation: You do ten reps in the first set. That leaves you with 10+3. You then do another set of ten reps, which leaves you with 3+3 reps left. You do 6 reps in the third set and have completed the workout.

*rest van het week programma komt morgen. 

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s