18-24 april

M GW MGW W MG MGW G
18-apr 19-apr 20-apr 21-apr 22-apr 23-apr 24-apr
Dinsdag Woensdag Donderdag Vrijdag Zaterdag Zondag Maandag
Skill: HSPU (BTN) & deadlift (BTN) Skill: power snatch (BTN) Kipping pull ups (BTN) AMRAP 10
For quality
6 jefferson curls
20 cossack squats
20 table rocks
“CrossFit.com, Friday 170414
On the C2 rower, 10 rounds of:
Pull a sub-1:30/500-m pace for as long as possible
Rest 1 minute

Post time maintained each round to comments.

Scale pace time as needed.”

“Diane”
21-15-9
HSPU
Deadlifts RX 100/60

Cooldown, superset:
Bend over hand over rope pull
4×20 m
4×25 tuck crunches

AMRAP 20, you go I go
15/12 cal AB
12 t2b
9 hang power snatches RX 42,5/30
“The bear complex”
7 rounds not for time:
1 power clean
1 front squat
1 push press
1 back squat
1 push press BTN
x5
Na de eerste rep leg je bar niet neer, dus alle power cleans moeten daarna touch & go.
TAG 2015 qualifier 1
AMRAP 20
100 burpees
max distance row
“Badger”
3 round for time
42,5/30 kg Squat clean, 30 reps
30 Pull-ups
Run 800 meters
TC 30:00 voor de 3e run
AMRAP 10
1-2-3-4-5-6-7-8-etc.
Strikte HSPU
Burpees over the box RX 24/20
8 min zonnegroet (coached)
Rowing 7’s warm up x2
Classic CF warm up, amrap 10 Everybody is it (game)
Mob: shoulder stretch
5 min BB warm up
Klokov front rack
Rowing mobility
Rowing 7’s warm up x2
Pizza game Theraband warm up
T-spine

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