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CrossFit WOD Competition 22/10/2015 – CrossFit Rotown
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CrossFit WOD Competition 22/10/2015 – CrossFit Rotown

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

CrossFit Workout Of The Day Competition

A. Every 2 minutes, for 10 minutes (5 sets):

  • Front Squat @ 22×1 ( 2 sec down, 2 sec pause in bottom, explode up, pause 1sec at the top)
    • *Set 1 – 3 reps @ 80%
    • *Set 2 – 2 reps @ 85%
    • *Set 3 – 1 reps @ 90%
    • *Set 4 – 2 reps @ 85%
    • *Set 5 – 1 reps @ 90+%

B. Every 6 minutes, for 18 minutes (6 sets), complete the following as quickly as possible:

  • 5 Deadlifts @ 80%
  • 10 HSPU
  • 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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