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13/06/2017

13 juni 2017

KB warm up

WOD
Skill: KB snatches

3RFT
20 KB snatches 24/20kg
10 T2B

Accessory work: (2111)
banded goodmorning 2 x 50 reps
glute bridges 2 x 50 reps

FUNDAMENTALS
Let's talk about: scaling

Skill: KB snatch, Russian KB swing, K2E

3RFT
20 Russian KB swings 24/20kg
10 K2E

cool down: hang

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12/06/2017

12 juni 2017

functional warm up

WOD
6RFT
30 thrusters 40/30kg
15 cal row
7 HSPU
1 rope climb

timecap 25:00

FUNDAMENTALS
Let's talk about: vitamin D

Skill: thrusters, rowing, box HSPU, rope climb

4RFT
30 thrusters 30/20kg
15 cal row
7 box HSPU
1 rope climb (attempt)

cool down: row

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11/06

11 juni 2017

barbell warm up

WOD
Skill: snatch

4RFT
7 heavy power snatches 70/50kg
30 double unders

Accessory work: banded triceps extension 3 x 30 reps

FUNDAMENTALS
Let's talk about: weightlifting in CrossFit

Skill: power snatch, double unders

4RFT
10 power snatches 30/20kg
20 double unders (attempts)

cool down: skill

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10-06-2017 Gosia B-day

10 juni 2017

gymnastics warm up

GOSIA BDAY WOD

Buy in: 50 DU

21-15-9
C&J 50/35kg
Box jumps
HSPU
T2R

2 ropeclimbs after each round

Buy out: 50 DU

cool down: mobility

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9/6/2017

9 juni 2017

barbell warm up

WOD

AMRAP 7
Bear complex
1 power clean 60/40kg
1 frontsquat
1 push press
1 back squat
1 push press

complex should be unbroken, no combination movements

Accessory work: banded antirotation 5 x 45 sec

FUNDAMENTALS
Let's talk about: Bear complex

Skill: power clean, frontsquat, push press, backsquat

AMRAP 7
Bear complex
1 power clean 40/30kg
1 frontquat
1 push press
1 back squat
1 push press

complex should be unbroken, no combination movements


cool down: skill

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