15 juli 2018: Newsflash
Workout of the day (WOD)
3 rounds for time of:
7 Thrusters, 70kg/47,5kg
7 Bar muscle-ups
400m Run
Challenge of the month – Juli
In teams van 4 (mmff)):
5k SkiErg
*Elke 250m wisselen.
*Eerste plek wint een t-shirt!
Programming
Oly
| Week 29 | A. | B. | C. |
| Maandag | Snatch pull 2-2-2-2-2 | 1 Snatch + 1 Snatch Balance | Push Press 5-5-5 |
| Dinsdag | Clean high pull 3-3-3* with a 3 sec tempo to above the knee | Clean and Jerk 2-2-2 | Front squat 1 1/43-3-3 |
| Woensdag | Snatch deadlift 3-3-3-3-3* with a 5 sec tempo | 1 Snatch high pull + 1 Snatch | Goodmornings 8-8-8 |
| Zaterdag | Geen les i.v.m. CrossFit Level 2 Course |
Gymnastics
| Week 29 | A. | B. | C. |
| Maandag | 12x 2 Pausing dips on Dip Bar @ 65% of 1RM *pause at bottom for 0:05 |
Ring Complex x4 5 ring flys 5 Pause at top for 0:03 Ring Push-ups 0:10 Support hold |
4x 10 Banded Scapular retractions 35 Arch rocks |
| Woensdag | 8x 3 Strict Muscle-ups Progressions |
4x 7 Strict Weighted Pull-ups @ 25% of 1RM |
5 Rounds for Quality of: 10 Scapular protractions 30 Hollow rocks |
| Donderdag | Pull-up Complex x7: 5 Beat Swings 5 Strict pull-ups 3 Beat Swings 3 Strict Pull-ups |
5x 5 Russian Dips Rest 2:00 |
4x 30 Hollow rocks 15 Russian Twists (holding 10-20lb Med ball) |
| Zaterdag | Geen les i.v.m. CrossFit Level 2 Course |
Endurance
Geen les i.v.m. CrossFit Level 2 Course
Agenda
21-22 juli – CrossFit Level 2 Course
21 juli – Run Swim Run
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…
- de yoga les vanaf volgende week voor vast wordt verzet naar 9:30?
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