CrossFit Training Plan Competition 14/12/2015 – CrossFit Rotown

13 december 2015 - Auteur: Coach Gino Goossens Categorieën: CF Competition en Workout of the day.

A. Front Squat; build to a tough 3 reps @20×1; rest as needed

Every 90s for 5 sets:
3 @90% of A

Every 75s for 5 sets:
5@85% of A

B. EMOM16
Odd: 1x CGBP @90% + 2x 4″” defecit kipping HSPU @40×0
Even: 4x C2B + 2 Bar Muscle Up (should be done unbroken)

+
‘14.5’
21-18-15-12-9-6-3
Thrusters (42.5/30)
Burpees”