5-11 maart

CrossFit cycle week 2/6 ma 5/3/18 di 6/3/18 wo 7/3/18 do 8/3/18 vrij 9/3/18 zat  10/3/18 zon 11/3/18
warming up 3 rounds of

3 jefferson curls
5 tempo air squats 3/3
10 scap pulls
10 pvc buis

fish game
(4min)
3 rounds of

10 rug rol tot v sit stretch
10 DU
6 steps ups 3/3 L/R/6 box jump low/6 box jump high
5 box dips/5 bar dips/5 ring dips

3 rounds of

10 push ups +
10 sit ups/7 T2R of K2C/5 T2B
5 clean

18.3 warming up Team WOD Hero WOD
skill pistols barbell cycing
strength, lifting
en movement
5 rounds of

weigthed pistols

5/5 L/R
0:30 sec kuit stretch L/R

@24/16kg in front rack

thrusters

2×20 A.F.A.P

en

SDHP

2x 20 reps A.F.A.P

@35/25kg

deadlift cycle

20-15-10-10
rest 3:00

strikt press cycle

find a heavy 5
then
3×5 @85%

engine 8 min AMRAP

9 deadlift
3 bar muscle up

@85/60kg

every 2 min A.F.A.P
6 roundsinterval 1
12 thrusters
10 cal rowinterval 2
12 SDHP
10 Goblet squats

@35/25kg
@32/16kg

5 rounds for time
(12 min cap)50 DU
15 box jumps
5 ring dips (strikt)
Ladder
(10 min cap)3T2B
3 clean
6 T2B
3 clean
9 T2B
3 clean
etc…@50/35kg
@60/40kg
@70/45kg
@80/50kg
@90/60kg
@100/70kg
18.3?
accessory 5 rounds
30 sec upper dog
30 sec downward dog
100 bicep curls
@lege bar
OLY – adv
ma 18:30-19±30
wo 19:30-20:30
do  17:30-18:30
zat 10:00-11:00
Cycle 2.9 1RM snatch
1RM clean en jerk
Cycle 2.11
1RM overhead squat
Cycle 2.12
1RM split jerk
OLY – beg
vrij 19:30-20:30
Skill: Jerk
Endurance row
ma 19:30-20:30
5K

Benchmark

Endurance run
zat 10:00-11±00
5×10/10 bulgarian split squat
Coopertest
Kids
ma 16:15-17:15 9-11jaar
wo 14:30-15:30 5-8jaar
Strength/Engine
5 Rounds1x Band binnen halen
1x Sled push
3 koprollen
1x bar walkEngine /Extra
8 AMRAP

5 box jumps 18”
5 burpees
10 abmat sit ups

Strength/Engine
5 Rounds1x Band binnen halen
1x Sled push
3 koprollen
1x bar walkEngine/Extra
8 AMRAP

5 box jumps 18”
5 burpees
10 abmat sit ups

Teens
ma 17:30-18:30
vrij 17:30-18:30
zat 11:00-12:00
warmign up
3 rnft:
5 inch worms
10 ring rows of put of 2 pullup
5 box jumps
10 pike pushupsExtra
5×4 strict pull up
5×3 wall climbSkill
HSPU

Metcon
10-1
HSPU
Box jumps RX 30/24
TC 13:00

18.3? warming up
5 min rowTeam estafette rowExtra
Mob:
Invictus front rack
T spin mob

Skill
Power Clean:
Build up weight met 3 sec
pauze in de catch

Metcon
AMRAP 7
30 du’s
2 power cleans RX 60/40

TRX
wo 10:30-11:30
vrij 10:30-11:30
warming up
stretchen en voorbereiden circuitcircuitworm
hamstring culs 30sec
springtouw 30 sec
calf raises 30secbicep culs 30 sec
tricep push down 30 sec
rotate 2 overhead 30 sec

partner core circuit
15 barbell/bal sit ups
20 russian twist ( partner doet plank)
2×10 standing hip hop-partner doet wall sit

warming up
stretch en voorbereiding circuitmax reps assisted chin up/ pull up in 6 min
dan…
max rep chest press in 6 minAMRAP 12
6 thrusters, 5 burpees feet in
8 thrusters, 5 burpee feet in
10 thrusters, 5 burpee feet in
etc…

core circuit
ab rollouts 30sec
10-15 knee raise
v-sit ups-handen in 30sec

55+
WO 8:30-9:30
vrij 8:30-9:30
warming up
foam rollen
3 rounds of
theraband
pols stretch
heup openerslee trekken
R.R
opdrukken
roeien12 min AMRAP
1 slee trekken 150m
10 R.R
5 opdrukken
warming up
foam rollen
3 rounds of
theraband
pols stretch
heup openerslee trekken
R.R
opdrukken
roeien12 min AMRAP
1 slee trekken 150m
10 R.R
5 opdrukken
Functioneel  bodybuilding
di 17:30-18:30
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