19 augustus 2018: Newsflash!
Workout of the day (WOD)
For max load:
15m Yoke carry
Stone to shoulder
15m Farmers carry
Challenge of the month – Augustus
Zoveel mogelijk inschrijvingen voor de Lowlands Throwdown
Programming
Oly
| Week 34 | A. | B. | C. |
| Maandag | Clean deadlift 3-3-3-3-3 | 1 Clean + 1 Front Squat + 1 Push Jerk | Sotts Press 3-3-3-3-3* Front rack |
| Zaterdag | Snatch pull 2-2-2 | 1 Snatch + 1 Hang Snatch | Push Press 3-3-3-3-3 |
Gymnastics
| Week 34 | A. | B. | C. |
| Maandag | 5×5 Pausing ring dips*at bottom 0:02 | 5×4 Ring flys0:15 Support hold | 4x Weighted Chinese planks0:50 Front0:50 Back |
| Woensdag | 8×4 Band resisted body rows | 5×8 Dumbbell rows0:20 False grip hold with kb | 6×15 Hollow rocks0:15 Hollow body hold |
| Zaterdag | 10×3 Strict pull-ups1 Strict muscle-up | 10×3 Pause chest-to-bar pull-up*0:05 each rep | 10×0:10 Hang tuck hold10 Tuck crunch10 Hollow rocks
10 Arch rocks 0:30 rest |
Endurance
A) 4 rounds of:
3 min on (push the pace)
1 min off (keep jogging)
B) 1 x 5 min on
Agenda
1-2 september – Lowlands Throwdown Qualifiers
3 september – Start 90 Day Challenge
15-16 september – CrossFit Gymnastics Course
23 september – CrossFit Specialty Course: Adaptive Training
29 september – Spikeball toernooi
29-30 september – CrossFit Level 2 Certificate Course
12-14 oktober – Lowlands Throwdown Finale
20-21 oktober – CrossFit Specialty Course: Masters
27-28 oktober – CrossFit Specialty Course: Kids
Wist je dat…
- je je kan inschrijven voor de nieuwe 90 day challenge? Voor meer informatie klik hier!
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