8 juli 2018: Newsflash!
Workout of the day (WOD)
“Fat Grace”
For time:
30 Axle bar clean and jerks, 60kg/42,5kg
Challenge of the month – Juli
In teams van 4 (mmff)):
5k SkiErg
*Elke 250m wisselen.
*Eerste plek wint een t-shirt!
Programming
Oly
| Week 28 | A. | B. | C. |
| Maandag | 1 Clean high pull + 1 Power Clean | 1 Clean + 2 Jerks | Front squat 3-3-3-3-3 |
| Dinsdag | High hang snatch 3-3-3 | Hang Snatch 2-2-2 | Snatch 1-1-1 |
| Woensdag | Clean pull 3-3-3-3-3 | Low hang clean 2-2-2 | Split jerk 2-2-2
* with a 3 sec pause in the receiving position |
| Zaterdag | Tall snatch 2-2-2-2-2 | Snatch 3-3-3 | Overhead squat 2-2-2-2-2 |
Gymnastics
| Week 28 | A. | B. | C. |
| Maandag | 7x 3 Pausing ring dips *at bottom for 0:05 |
5x 5 Strict pull-ups 5 Ring push-ups |
5x 15 Hollow rocks 10 Tuck crunches 0:15 Hollow body hold |
| Woensdag | 5x 10 Band resisted body rows 3 Russian dips *rest 2:00 |
4x 6 Ring flys 0:15 Support hold |
5x 10 Toes-to-bar 10 Scapular retractions 10 Alternating pistols *rest 1:00 |
| Donderdag | 7x 3 Strict (weighted) chin-ups |
3x 10 Push-ups 4x 5 Sphinx push-ups 8x 3 Strict hspu |
4x 0:35 Chest facing wall handstand hold |
| Zaterdag | Cindy/Mary |
Endurance
A) 5 rounds of:
2 min on (push the pace)
1 min off (keep jogging)
B) 1 x 3 min on
Agenda
13 juli – Workshop: Strongman
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…
- we 21 juli weer de Run-Swim-Run workout van vorig jaar herhalen op het strand? Meer info volgt snel!
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