24 juni 2018: Newsflash!
Workout of the day (WOD)
For time:
75 Squat cleans, 42,5kg/30kg
Challenge of the month – Juni
Met de hele box:
Zoveel mogelijk pull-ups
Programming
Oly
| Week 26 | A. | B. | C. |
| Maandag | 1 Clean pull + 1 High hang clean | 1 Low hang clean + 1 Push Jerk | Front squat 3-3-3 |
| Dinsdag | Snatch deadlift 3-3-3 | Snatch 2-2-2 | Overhead squat 5-5-5 |
| Donderdag | Clean high pull 3-3-3-3-3 | Clean and Jerk 2-2-2 | Shoulder Press 3-3-3-3-3 |
| Zaterdag | Snatch pull 3–3-3 | Hang snatch 2-2-2 | Snatch balance 3-3-3 |
Gymnastics
| Week 26 | A. | B. | C. |
| Maandag | 5x 7 Strict hspu |
4x 0:15 Ring support holds 10 Band resisted scapular retractions |
3x 10 Burpees to plate 10 Tuck crunches |
| Woensdag | 4x Max effort body rows |
5x 10 Push-ups 2 Conans |
5x 4 Around the worlds 20 Hollow rocks |
| Donderdag | 3x 15 Pull-ups |
4x 8 Beat swings 4 Bar muscle-up progressions |
5x 15 Toes-to-bar 5 Weighted scapular depressions 5 Cuban presses 10 Alternating I’s & Y’s |
| Zaterdag | 5x 3 Russian dips |
5x 10 Kipping hspu |
10 min AMRAP of: 10 Push-ups 5 Strict pull-ups 5 Kipping pull-ups 10 Alt Pistols 15 Arch rocks |
Endurance
A) 12 rounds of:
90 sec on
30 sec off
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…
- Channa & Wesley op vakantie zijn? Enjoy schatjes!
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