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CrossFit WOD Competition 06/10/2015 – CrossFit Rotown
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CrossFit WOD Competition 06/10/2015 – CrossFit Rotown

Coach Gino Goossens
5 oktober 2015 - Auteur: Coach Gino Goossens Categorieën: CF Competition en Workout of the day

CrossFit Workout Of the Day for CF Competition

Focus: Front Squat Intense, Higher Aerobic Power Pieces

A. Every 2 minutes, for 14 minutes (7 sets):
Front Squat @ 22×1 ( 2 sec down, 2 sec pause in bottom, explode up, pause 1sec at the top)

  • *Set 1 – 2 reps @ 75%
  • *Set 2 – 2 reps @ 80%
  • *Set 3 – 2 reps @ 85%
  • *Set 4 – 1 rep @ 90%
  • *Sets 5-7 – 1 rep @ 90-95+%

B. Every 4 minutes, for 24 minutes (6 sets), complete the following as quickly as possible:

  • 5 Touch-and-go Power Snatch (~70% of 1RM Power Snatch)
  • 7 Burpees to a 6″ target
  • 70m Sprint @ 100%

*The goal of these sets is to sprint as fast as you possibly can. No pacing – just SMASH them.

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