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CrossFit WOD Competition 30/10/2015 – CrossFit Rotown
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CrossFit WOD Competition 30/10/2015 – CrossFit Rotown

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

A. Every 3 minutes, for 12 minutes (4 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 – 2 reps @ 90%
*Set 4 – 1+ reps @ 95+%

B. Every 3 minutes, for 15 minutes (5 sets), complete the following as quickly as possible:
5 Push Press @80%
10 Burpees
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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