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4th of July: Birthday Louise!

4 juli 2017

game warm up

WOD
Skill: full snatch

Louise B-DAY WOD
buy in 1994m row
4RDS
7 snatches 50/35kg
23 toes to bar

FUNDAMENTALS
Let's talk about: Louise's birthday

Skill: rowing, snatch, knees to chest

Louise B-DAY WOD
buy in 1994m row
4RDS
7 snatches 30/20kg
23 knees to chest

cool down: row

 

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3th of July

3 juli 2017

gymnastics warm up

WOD
"Diane"
21 - 15 - 9
handstand push ups
deadlifts 102,5/70kg

Accessory work: 3 x 30 seconds tube walk (30 left / 30 right)

FUNDAMENTALS
Let's talk about: respecting the whiteboard

Skill: box hspu, deadlift

"Little Diane"
21 - 15 - 9
box hspu
deadlifts 60/40kg

cool down: run

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2-7-2017

2 juli 2017

SAQ warm up

WOD

Buddy workout
4RFT
2min assault bike
2min row
2 min double unders

FUNDAMENTALS
Let's talk about: the Beach Throwdown

Skill: rowing, double unders

Buddy workout
3RFT
2min assault bike
2min row
2min double under (attempts)

cool down: mobility

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1 July

1 juli 2017

barbell warm up

WOD
Skill: snatch cycling

AMRAP 10
10 burpee box jump overs
10 snatches 40/35kg
10 burpee box jump overs
10 snatches 50/40kg
10 burpee box jump overs
10 snatches 60/45kg

Accessory work: banded anti-rotation 6 x 45 sec

FUNDAMENTALS
Let's talk about: CrossFit in daily life

Skill: burpee box jump over, overhead squats

AMRAP 8
10 burpee box jump overs
10 ohs 40/30kg

cool down: hang

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30 June

30 juni 2017

gymnastics warm up

WOD
Skill: toes to bar

for time:
40 t2b
800m run
40 deadlifts 110/75kg
800m run

timecap 18 minutes

FUNDAMENTALS
Let's talk about: Vitamin D3

Skill: knees to elbows, running, deadlifts

for time:
20 k2e
400m run
40 deadlifts 60/40kg
400m run


cool down: run

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