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CrossFit Competition WOD 21/09/2015 – CrossFit Rotown
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CrossFit Competition WOD 21/09/2015 – CrossFit Rotown

Coach Gino Goossens
20 september 2015 - Auteur: Coach Gino Goossens Categorieën: CF Competition en Workout of the day

CrossFit Workout Of the Day for CF Competition

TAPER WEEK DAY #1

A. Box Jump; 1,1,1,1,1,1 @95%; rest 60s
B1. Back Squat @2010; 4,4,2,2; rest 60s
B2. 3x Muscle Ups + 3 Dips; x 4; rest 60s

+

20s AD/Banded Partner Sprint @100%
Rest 3:30
x3
Rest 5:00
x2

Notes:
– box jumps are as a primer for the squats, ensure step down after each rep no ‘bouncing’ or rebounding

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