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CrossFit WOD Competition 17/10/2015 – CrossFit Rotown
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CrossFit WOD Competition 17/10/2015 – CrossFit Rotown

Coach Gino Goossens
16 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:

  • Single Leg KB Romanian Deadlift x 6-8 reps each side @21X1 (ideally barefoot & hevaier than previous week)
    • Rest 45 seconds
  • Turkish Get Up 5x/arm [equal or heavier than last week]
    • Rest 45 seconds
  • Bottom Up Kettlebell Carry x 60m/arm
    • Rest 45 seconds
  • *Use a heavier KB for the Deadlifts than for the other two movements

B. Three sets for max reps of:

  • 40 seconds of Double Unders
    • 40 seconds of Rest
  • 40 seconds of Alternate Arm KB Snatches (32/24)
    • 40 seconds of Rest
  • 40 seconds of Burpee Pullups
    • 40 seconds of Rest

C. Eight sets of:

  • 25 seconds of Free Handstand Hold
    • 10 seconds of Rest
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