12 augustus 2018: Newsflash!
Workout of the day (WOD)
3 rounds for time of:
500m Row
25 Synchronized burpees
25 Synchronized chest-to-bar pull-ups
* In teams of two.
* Each athlete has their own rower.
Challenge of the month – Augustus
Zoveel mogelijk inschrijvingen voor de Lowlands Throwdown
Programming
Oly
| Week 33 | A. | B. | C. |
| Maandag | Snatch high pull 3-3-3-3-3
* with a 2 sec pause above the knee |
Hang snatch 2-2-2 | Push Press 3-3-3 |
| Zaterdag | Tall clean 3-3-3 | Clean and Jerk 2-2-2 | Front squat 5-5-5 |
Gymnastics
| Week 33 | A. | B. | C. |
| Maandag | 5x 3 Strict hspu 2 Conans 5 Kipping hspu |
3x 8 Strict pull-ups 5x 3 Strict pull-ups |
4x 45 Hollow rocks 1:00 False grip holds with kb |
| Woensdag | 5x 5 Band resisted body rows *0:10 Hold chest-to-bar last rep 8 Chest-to-bar pull-ups |
7x 5 Ring push-ups 0:30 Chest facing wall handstand |
4x 5 Around the worlds 10 Toes-to-bar |
| Zaterdag | 4x 15 Ring push-ups |
3x 12 Sphinx push-ups 12 Alternating I’s & Y’s |
10x 1:00 amrap rope climbs |
Endurance
A) 12 rounds of:
1.30 min on
0.30 sec off
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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