22 juli 2018: Newsflash!
Workout of the day (WOD)
Open Gym
Challenge of the month – Juli
In teams van 4 (mmff)):
5k SkiErg
*Elke 250m wisselen.
*Eerste plek wint een t-shirt!
Programming
Oly
| Week 30 | A. | B. | C. |
| Maandag | High hang clean 2-2-2 | Split jerk 1-1-1 | Front squat 5-5-5-5-5 |
| Dinsdag | Snatch high pull 3-3-3 * With a 3 sec tempo to above the knee |
1 Snatch + 1 Overhead squat | Behind the neck Push Press 3-3-3 |
| Woensdag | 1 Clean pull + 1 Low hang clean | Clean 2-2-2 | Sotts press 3-3-3-3-3 * Front rack |
| Zaterdag | Snatch pull 2-2-2-2-2 | Snatch 3-3-3 | Overhead squat 2-2-2-2-2 * With a 3 sec pause in the bottom |
Gymnastics
| Week 30 | A. | B. | C. |
| Maandag | 10min EMOM: 7 Push-ups 0:10 HS hold |
4x 5 Weighted scapular depressions 5 Cuban presses 10 Alternating I’s & Y’s |
4x 8 Toes-to-bar 20 Hollow rocks |
| Woensdag | 6x 4 Strict pull-ups 5 Beat swings 0:10 False grip hold on rings |
5x 0:15 Ring support hold 10 Band resisted scapular protractions |
5x 1 Conan 0:15 HS hold |
| Donderdag | 10x 3 Chin-ups |
4x 12 Dumbbell rows 8 Reverse dumbbell flys 12 Alternating I’s & Y’s |
6x 15 Arch rocks 0:15 Arch body hold |
| Zaterdag | 10x 3 Strict pull-ups 5 Beat swings 3 Band assisted bar muscle-ups *1:00 rest |
6x 3-5 Strict hspu 6-8 Kipping hspu 0:15 Chest facing wall HS hold *2:00 rest |
For time: 30 Burpee pull-ups |
Endurance
A) 8 rounds of:
1.30 min on
0.30 sec off
B) 1 x 5 min on
Agenda
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
12-14 oktober – Lowlands Throwdown Finale
27-28 – CrossFit Kids Course
Wist je dat…
- Sven een superleuke aftermovie van de run-swim-run workout van gister heeft gemaakt? Je kan hem hier terugvinden!
Plaats een Reactie
Meepraten?Draag gerust bij!