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

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

CrossFit Workout Of The Day Competition

A. 5 sets of:

Clean & Jerk x 1.1.1 (these are FULL cleans) Rest 8-10 seconds between singles. Rest 2 minutes between sets, and build over the course of the four sets to today’s ‘heavy’ish’ triple

B. Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat

*Set 1 – 4 reps @ 65% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 4 reps @ 75%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 95%
*Set 7 – 4 reps @ 85%
*Set 8 – 3 reps @ 85%

Work as close to these percentages as possible; if it feels easy, you’ll get a chance to bump it up next week.

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