11-17 mrt

11-mrt 12-mrt 13-mrt 14-mrt 15-mrt 16-mrt 17-mrt
Zaterdag Zondag Maandag Dinsdag Woensdag Donderdag Vrijdag
C&J skill
Bouw op naar heavy C&J in
10:00
Skill RC
Bouw gewicht op voor metcon
https://journal.crossfit.com/article/cfj-crossfit-wod-170309 Back squat
Wk 1: 1 RM back squat
Wk 2: 3×5 @ 75-80-85%
Wk 3: 3×3 @ 80-85-90%
Wk 4: 3×5 @75-85-95%
Skill: Hspu Skill: snatch (BTN)
“Abatte”
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
TC 30:00
Voor tijd:
Buy in: 1k AB
5,4,3,2,1
Deadlift RX 140/92,5
Rope climbs
Cash out:
100 du’s
TC 9:00
CrossFit WOD 170309
3 rounds for time of:
Run 800 meters
Rest 2 minutes
21-15-9
C2B
DB walking lunges RX 22,5/15
(DB’s langs zij)
AMRAP 15
Row 500 m
15 HSPU
15 DB snatch RX 22,5/15
Snatch 5-4-3-2-1 17.3
Hinshaw warm up
Invictus front rack
Snatch game
5 min BB warm up
T spine mob
Overhead mob
Squat routine 2.0
5 min BB warm up Hybrid warm up
(via whatsapp)
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Toepasselijke mobiliteit

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