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CrossFit WOD Competition 15/10/2015 – CrossFit Rotown
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CrossFit WOD Competition 15/10/2015 – CrossFit Rotown

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

CrossFit Workout Of The Day Competition

A. Four sets, not for time, of:

  • Handstand Push Ups x 8-9 reps (strict – go to a 2″” deficit if this rep range is easy)
  • Strict Supinated-Grip Chest-to-Bar Pull-Ups x 5-7 reps @ 21X1
  • L-Sit Hold on rings or L-hang from bar 45-60s

B. Every minute, on the minute, for 27 minutes:

  • Minute 1 – 7 Snatch @50/42.5 + 5 TTB
  • Minute 2 – 6 Power Cleans @70-75% + 6 Burpees over bar
  • Minute 3 – 100m Run w/medball (9/6)

C. Three sets of:

  • Romanian Deadlift x 5 reps @ 20X1; Rest as needed [heavier than previous week]

D. Three sets of:

  • Back Extensions @4022; -2 Max (stop 2 reps short of max set from previous week)
    • Rest as needed
  • Arrested Superman x 75 seconds
    • Rest as needed”
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