CrossFit Rotown Rotterdam: Trainingplan Competition
A. Segmented Clean Grip Deadlift from a 2″ defecit
5×1.1.1; reset between reps; rest 2:00/set
B. Push Press
6×4; build across sets; all above 75% of last max
*Focus on barbell cycling & efficiency
C. 5-4-3-2-1 for quality + weight – not time
Split Jerk (build across sets)
Box Jump
+
Row 20:00 @ 50% (3k pacing target)