26 maart- 1 april

CrossFit week 5/6 ma 26/3/18 di 27/3/18 wo 28/3/18 do 29/3/18 vrij 30/3/18 zat 31/3/18 zo 1/4/18
warming up 10 min AMRAP

5 clean en jerk
10 box jumps step ups
20 wall balls
40 DU/SU

barbell only 10 min AMRAP1:00 OH stretch
10 pull up +
5 jefferson curls/5 DL/5DL + weigth
5 thrusters/+weigth/+weigth
3 rounds of

7/5 cal row
5 strikt press
5 K2C/5T2R/5T2B
5-5 DB snatch/+/+

3 rounds of

thoracale extention foam rol 0:45
OH stretch handstand 0:10
of 10 PVC
3 skin the cat

Ma strength Ma strength

box gesloten
ivm paas

skill pistols barbell cycling burpee reach
(15cm)
strength, lifting
en movement
pistols

90%/90%/100% 2x
L/R

SDHP

2×20

thrusters

2×20

@35/25kg

deadlift cycle

20-15-10-10
rest 3:00

strikt press cycle

find a heavy 2 strikt press

3×2@90%

engine 5 rounds of3:00 on/ 1:00 off

5 clean en jerk
10 box jumps
20 wall balls
40 DU

@60/40kg
@24/20
@9/6kg
@ga verder waar je bent gebleven

15 min AMRAP

25 SDHP
15 ring push ups
5m HSW

@35/25kg

benchmark
Fran
(for time)
BTN21-15-9
thrusters
pull ups

@42,5/30kg

for time
(15 min cap)cal row
DB snatch alt.
T2B20-18-16-14…etc@22,5/15kg
RE-Test Open
(17 min cap)13.140 burpee
30 snatch
30 burpee
30 snatch
20 burpee
30 snatch
10 burpee
AMRAP snatch@35/20kg
@60/35kg
@75/45kg
@95/55kg
accessory 6x 30 sec superman 6x 30 sec side plank 3/3 6x 30 sec hallow body
OLY – adv
ma 18:30-19±30
wo 19:30-20:30
do  17:30-18:30
zat 10:00-11:00
Power snatch 5×3 (across), elke week +2/1 kg
Back squat 3×5 (across), elke sessie +2/1 kg
Max rep pull up x3, meer dan 30 reps over 3 sets = +5, doel is elke sessie 1 rep meer totaal
Power clean 5×3 (across), elke week +1,5/0,5 kg
Strict press 3×5 (across), elke week +1,5/0,5 kg
Week 1: 5×15 m sprint
Week 2: 6×15 m sprint
Week 3: 5×20 m sprint
Week 4: 6×20 m sprint
Week 5: 5×25 m sprint
Week 6: 6×25 m sprint
Snatch 5×3 (across), elke week +1,5/0,5 kg
Back squat 3×5, elke week +2/1 kg
Bench press 3×5, elke week +1,5/0,5 kg
Split jerk 5×3 (across), elke week  +1,5/+0,5
Deadlift 1×5, elke week +2/1 kg
Max rep chin up x3, meer dan 30 reps over 3 sets = +5, doel is elke sessie 1 rep meer totaal
OLY – beg
vrij 19:30-20:30
skill: power clean
Endurance row
ma 19:30-20:30
warming up
standaard
WGSrelease uitleg
release drills long distance
2×20 min
3 min rust
Endurance run
zat 9:00-10:00
100-200-400-800-1600m run
Voor tijd
Rest as needed
Kids
ma 16:15-17:15 9-11jaar
wo 14:30-15:30 5-8jaar
3 Rounds:

6/6 medball lunges (3kg)
4 broad jumps
8 box push ups 24”

For time (tc 10 min)

800m row
Every minute 3 burpees

3 Rounds:

6/6 medball lunges (3kg)
4 broad jumps
8 box push ups 24”

For time (tc 10 min)

800m row
Every minute 3 burpees

Teens
ma 17:30-18:30
vrij 17:30-18:30
zat 11:00-12:00
Hinshaw warm up Invictus front rack

Bouw op naar heavy C&J in 10:00

C&J

“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 30:0

Snatch game 5 min BB warm up
Skill RC Bouw gewicht op voor metcon5,4,3,2,1 Deadlift RX 100/70 Rope climbs Cash out: 100 du’s TC 9:0
Squat Flow Calf stretch
Back Squat 3×2 @ 110% vorige week
CrossFit WOD 170309 3 rounds for time of: Run 800 meters Rest 2 minutes
TRX
wo 10:30-11:30
vrij 10:30-11:30
circuit 3x

front squats 1:00
chest fly 0:45
row rotation 0:45
rest 1:00

squat jump 0:45
core roation 0:45
T-row 0:45
bicep curl 0:45
rest 1:00

mountains climbers 0:30
side bend 0:30
side bend 0:30rest 1:00

circuit 3x

front squats 1:00
chest fly 0:45
row rotation 0:45
rest 1:00

squat jump 0:45
core roation 0:45
T-row 0:45
bicep curl 0:45
rest 1:00

mountains climbers 0:30
side bend 0:30
side bend 0:30rest 1:00

55+
WO 8:30-9:30
vrij 8:30-9:30
warming up

metcon prep

8 rounds for time
(20 min cap)

5 push press
10 deadlift
100m run
5 ring rows

warming up

metcon prep

8 rounds for time
(20 min cap)

5 push press
10 deadlift
100m run
5 ring rows

Functioneel  bodybuilding
di 17:30-18:30
Warm up
Core
2 sets:
TRX fallout x 8 – 12 reps
Hip thrust x 8 reps
Feet-elevated side plank x 30 – 60 seconde
Half-kneeling pallof press x 12 reps
Lateral band walk x 12 reps
Schouders
2 sets:
Lying Y-handcuffs x 10 reps
Mini band face pull x 10 reps
Mini band pull-aparts x 10 reps
Kracht gedeelte
3 sets:
A1. bulgarian split squat x 8 reps
A2. good morning x 8 reps
3 sets:
B1. shoulder press x 8 reps
B2. chinese row x 8 reps
B3. rear delt raise x 8 reps
Strong Fit
wo 17:30-18:30
TBA

Hinshaw warm up Invictus front rack​

Advertisements

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 )

w

Connecting to %s