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CrossFit WOD Fitness 06/11/2015 – CrossFit Rotown
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CrossFit WOD Fitness 06/11/2015 – CrossFit Rotown

Coach Gino Goossens
6 november 2015 - Auteur: Coach Gino Goossens Categorieën: CF Fitness en Workout of the day

A. EMOM8 (2 sets of each):
Minute 1 – Push Press x 2 reps [heavier than previous week – almost 2RM]
Minute 2 – Front Rack Reverse Lunges x 6 reps (3/leg)
Minute 3 – Supinated Bent Over Row x 3 reps (same weight as pushpress)
Minute 4 – FLR Hold x Max (on rings if FLR is easy)

B. Every 2 minutes, for 10 minutes (5 sets):
Bench Press 2-4 reps @20X1 [all heavier than last week]
Between each set perform 10 ring rows

C. Every 75s for 5:00 (4 sets)
2 Front Squats @85+%
8 box-jumps

Perform each set as FAST as possible.

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