2-8 april

CrossFit week 6/6 ma 2/4/18 di 3/4/18 wo 4/4/18 do 5/4/18 vrij 6/4/18 zat 7/4/18 zon 8/4/18
warming up PAAS WOD!
Geen gewone lessen
Barbell only 3 rounds

5 jeff curl
200m row
25 SU/15 DU
thrusters

@ lege bar

1x 400m run

3 rounds
(elke ronde zwaarder)

5 DL
5 H.P.clean
5 jerk

Animal warming up Team WOD
TBA
Hero WOD
TBA
skill barbell cycling skill: ring muscle up
strength, lifting
en movement
RE Test
for time
(7 min cap)
100 pistols(huiswerk?)
A.F.A.P

3 x 10 snatch

3 x 10 clean en jerk

@35/25kg

deadlift cycle

20-15-10-10
rest 3:00

strikt press

1RM

engine Test
every 2:00 A.F.A.P
for 6 rounds
alt. intervalinterval 1
10 snatch
10 burpees

interval 2
10 clean en jerk
10 wall balls

@35/25kg
@9/6kg

2 rounds for time
(15 min cap)1000m row
100 Du
10 thrusters

@90/60kg

20 min A.M.R.A.P

5 DL
5 H.P.clean
5 Jerk
400m run

@60/40kg

9 min AMRAP

1 ring muscle up
1 OH squat
2-2
3-3
4-4
5-5
etc…

@55/35kg

accessory 6×35 sec side plank
(L en R)
6x 35 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 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: Jerk
Endurance row
ma 19:30-20:30
Endurance run
zat 9:00-10:00
TBA
Kids
ma 16:15-17:15 9-11jaar
wo 14:30-15:30 5-8jaar
4 Rounds:

10 Ring Rows
10 medball deadlifts (9kg)
3 C.S.
10 medball squat (3kg)

Team 8 AMRAP

40 SU
20 WB (2kg)
10 burpees

Teens
ma 17:30-18:30
vrij 17:30-18:30
zat 11:00-12:00
T spine mob Overhead mob Squat routine 2.0

HSPU

AMRAP 15
Row 500 m
15 HSPU
15 DB snatch
RX 22,5/1

5 min BB warm up

Skill: snatch (BTN)

Snatch 5-4-3-2-1

TRX
wo 10:30-11:30
vrij 10:30-11:30
3x circuit

SL squat :45
SL squat :45
Y´s :45
R 1:00

sprinter start :45
push up :45
tricep extention :45
bicep curl :45
R 1:00

V sit up – handen in  :30
schuine plank :30
schuine plank :30
R 1:00

3x circuit

SL squat :45
SL squat :45
Y´s :45
R 1:00

sprinter start :45
push up :45
tricep extention :45
bicep curl :45
R 1:00

V sit up – handen in  :30
schuine plank :30
schuine plank :30
R 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 ups
10 DL
100m run
5 R.R

Warming up

metcon prep

8 rounds for time
(20 min cap)
5 push ups
10 DL
100m run
5 R.R

Functioneel  bodybuilding
di 17:30-18:30
Warm up

Core
2 sets:
Ab wheel rollout x 8 – 12 reps
Single-leg hip thrust x 8 reps
Single-arm farmer’s carry x 30 stappen per kant
Tall 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. romanian deadlift x 5 reps
A2. back squat of box squat x 5 reps
3 sets:
B1. bench press x 5 reps
B2. chin up x 5 reps
B3. Lateral raises x 5 reps

Strong Fit
wo 17:30-18:30
TBA
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