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CrossFit WOD Competition 26/10/2015 – CrossFit Rotown
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CrossFit WOD Competition 26/10/2015 – CrossFit Rotown

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

CrossFit Workout Of The Day Competition

A. Three sets (not for time) of:
Single Leg KB Romanian Deadlift x 4-6reps each side @21X1 (ideally barefoot & hevaier than previous week)
Rest 45 seconds
Turkish Get Up 3x/arm [equal or heavier than last week]
Rest 45 seconds
Overhead PVC KB Carry 40m
Rest 45 seconds

*Use a heavier KB for the Deadlifts than for the other movements

B. Three sets for max reps of:
60 seconds of Row (for cals)
60 seconds of Rest
60 seconds of Muscle Ups
60 seconds of Rest
60 seconds of Hang Power Clean (70/50)
60 seconds of Rest

C. Eight sets of:
30 seconds of L-hang hold
10 seconds of Rest

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