19-25 februari

CrossFit Week 6/6 ma 19/2/18 di 20/2/18 wo 21/2/18 do 22/2/18 vrij 23/2/18 zat  24/2/18 zon 25/2/18
warming up barbell warming up 3 rounds of

200m run
10 PVC
5 OH SQ

@elke ronde de OH zwaarder

 

2 rounds of

5 kip swings
5 scap pulls
5 push up +
5 power clean

@lege bar

1-12 klaarzetten
en doorlopen
warming up 18.1 team WOD odd movement WOD
skill split jerk kipping pull up
kipping C2B
kipping ring muscle up
strength, lifting
en movement
1 trainer
20 reps
every 30 sec
split jerk van uit het rek
2trainers
20 reps elke 30 sec of extra split jerk skill
find a heavy 1rm back squat
20 min cap
RETEST van 17/1/18

5 min AMRAP
optie 1
max reps Muscle up
optie 2
max reps C2B/pull up
optie 3
max reps heavy R.R

engine 12 min AMRAP

15 T2B
10 deadlfit
5 S2O

@35/25

for time
bench mark NANCY
(15 min cap)

5 rounds of

400m run
15 OH squats

@42,5/30kg
@3 min subtime cap

for time (10 min cap)

21-15-9
Bench press
power clean

@85/60kg
@2 heats (spotten)

for time (40 min cap)

1  Box jump
2 pull ups
3 HSPU
4 S.O.T.S
5 burpees
6 broad jumps
7 wall balls
8 walking lunges
9 sit ups
10 DU
11 cal row
12 one arm Db thrusters (6/6)

@30inch+20kg schijf/30 inch
@strikt
@strikt
@50/35kg
@ tenen tot schouder
@9/6kg
@22,5/15kg

18.1

?

accessory na de les
400m slamball carry
in frontrack
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