1 juli 2018: Newsflash!
Workout of the day (WOD)
For time:
45m Broad jumps (counting the number of jumps)
Lunge that many times alternating legs
Deadlift bodyweight that many reps
Box jump 20” that many reps
Squat that many reps
Programming
Oly
| Week 27 | A. | B. | C. |
| Maandag | 1 Snatch high pull + 1 High hang snatch | 1 Snatch + 1 Overhead squat | Good morning 8-8-8 |
| Dinsdag | Tall clean 2-2-2-2-2 | 1 Clean + 1 Hang Clean | Split jerk 3-3-3-3-3 * with a 3 sec pause in the receiving position |
| Woensdag | 1 Snatch pull + 1 Low hang snatch | Snatch 2-2-2 | Behind the neck push press 3-3-3-3-3 |
| Zaterdag | Clean deadlift 3-3-3 | Clean & Jerk 2-2-2 | Front squat 5-5-5-5-5 |
Gymnastics
| Week 27 | A. | B. | C. |
| Maandag | 5x 3 Strict weighted pull-ups 5 Band assisted bar muscle-ups |
5x 5 V-ups 25 Hollow rocks |
3x 20 Scapular depressions 7 Cuban presses 26 Alternating I’s & Y’s |
| Woensdag | 3x 20 Ring push-ups 0:20 False grap hold with kettlebell 10 Band resisted scapular protractions |
4x 1:00 Amrap of conans Rest 1:2 |
5x 0:30 Chinese planks (front & back) |
| Donderdag | 7x 3 Strict (weighted) chin-ups |
6x 3 Kipping hspu 6 Sphinx push-ups |
4x 20 Arch rocks 20 Reverse hypers |
| Zaterdag | 5x 2 Rope climbs |
4x 3 Russian dips 3 Regular dips |
15 min amrap: 10 Ring push-ups 5 Strict pull-ups 20 Hollow rocks 0:25 Chest facing wall hs hold 20 Alternating pistols |
Endurance
A) 10 rounds of:
1 min on
30 sec off
B) 1 x 5 min on
Agenda
13 juli – Workshop: Strongman
21-22 juli – CrossFit Level 2 Course
4 augustus – CrossFit Games Livestream + BBQ
1-2 september – Lowlands Throwdown Qualifiers
15-16 september – CrossFit Gymnastics Course
23 september – CrossFit Specialty Course: Adaptive Training
29 september – Spikeball toernooi
Wist je dat…
- We nieuwe leuke activiteiten op het programma hebben? Check de agenda hierboven!
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