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16de

16 augustus 2017

SAQ warm up

WOD

AMRAP 20
200m run
300m row

FUNDAMENTALS
Let's talk about: Ego

Skill: running, rowing

AMRAP 16
200m run
300m row

cool down: run

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15-08-17

15 augustus 2017

functional warm up

WOD

AMRAP 9
10 deadlifts 140/110kg
5 wall climbs

Accessory work: 4 x 30 sec hollow hold

FUNDAMENTALS
Let's talk about: nutrition

Skill: deadlifts, wall climbs

AMRAP 9
10 deadlifts 70/50kg
5 wall climbs

cool down: hang

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Monday

14 augustus 2017

medball warm up

WOD
3RFT
500m row
42 wallballs 9/6kg
22 toes to bar

FUNDAMENTALS
Let's talk about: CrossFit in daily life

Skill: rowing, wallballs, knees to chest/elbow

3RFT
400m row
30 wallballs 6/4kg
15 knees to chest/elbow

cool down: row

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13/O8

13 augustus 2017

barbell warm up

WOD

Stacy Birthday WOD

Buy in 1978 row
3RFT
13 push presses 40/30kg
8 burpees over the bar
Cash out 39 box jumps

FUNDAMENTALS
Let's talk about: You don't get better from training. You get better from recovering from training.

Skill: push presses, burpees over the bar, box jumps

Stacy Birthday WOD

Buy in 1978 row
3RFT
13 push presses 30/20kg
8 burpees over the bar
Cash out 39 box jumps


cool down: skill

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Zaterdag

12 augustus 2017

gymnastic warm up

WOD

3RFT
200m walking lunges
20 box jumps
16 knees to elbows
REST 2:00

cool down: mobility

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