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CrossFit WOD Fitness 13/10/2015 – CrossFit Rotown
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CrossFit WOD Fitness 13/10/2015 – CrossFit Rotown

Coach Gino Goossens
12 oktober 2015 - Auteur: Coach Gino Goossens Categorieën: CF Fitness en Workout of the day

CrossFit Workout Of The Day Fitness

A. EMOM16 (4 sets of each):

  • Minute 1 – Push Press x 6 reps
  • Minute 2 – Front Rack Reverse Lunges x 14 reps (7/leg)
  • Minute 3 – Supinated Bent Over Row x 6 reps (same weight as pushpress)
  • Minute 4 – FLR Hold x 45 seconds (on rings if FLR is easy)

B. Every 3 minutes, for 12 minutes (4 sets)

  • Bench Press 6-8 reps @20X1 [all heavier than last week]
  • Between each set, perform 8-10 scap pushups

C. Every 90s for 12:00

  • 3 Hang Power Clean [heavy]
  • 5 Burpees
  • 50m Sprint

Perform each set as quickly as possible.”

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