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WOD 13-11-2018

Workout of the Day

A. Benchpress
You have 10 min. to find your 5 RM.
Then perform: 2 | ME 50% of 5 rm | 2″ (as coach Ivo says… ” ff pompen”)

B. 25 min. AMRAP
400m. Run
Heartbeat below 130 is green light!

Note: 15 sec x 4 is heartbeat
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Related: How to set-up properly on the Bench Press by CrossFit.com with Shane Sweatt & Laura Phelps-Sweatt

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Specialty Class: “CrossFit Gymnastics”

A. Plate Rocks
3 | 4 | 1″

B.HSPU negatives  (against the wall with spotters)
5 | 3 | 2″ in tempo 3-1-x-1

C. 5 Shoulder Taps into 3 sec. Plank Hold
3-5 | ME | 3″

D. Accumulate 5 min HS Hold

E. Buikspierkwartier; 3 rounds of:
30 sec. Extended Crab hold
20x Side Plank reach through, Left
30 sec. Extended Crab hold
20x Side Plank reach through, Right
30 sec. Extended Crab hold
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Specialty Class: “PowerLifting”

A1. Front Squat
3 | 5-8 | 2″ in tempo 4-0-1-0

A2. Romanian Deadlift
3 | 5-8 | 2″ in tempo 4-0-1-0

B1. Bench Press
3 | 5-8 | 2″ in tempo 3-0-1-0

B2. Dumbbell Row
3 | 5-8 | 2″ in tempo 3-0-1-0

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