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CrossFit WOD Performance 02/11/2015 – CrossFit Rotown
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CrossFit WOD Performance 02/11/2015 – CrossFit Rotown

Coach Gino Goossens
1 november 2015 - Auteur: Coach Gino Goossens Categorieën: CF Performance en Workout of the day

A. Three sets of:
Single Leg KB Romanian Deadlift x 3-5 reps each side @21X1 [heavier than previous week]
Rest 45 seconds
Half Kneeling Kettlebell Bottom Up Press x5 reps each arm [heavier than previous week]
Rest 45 seconds
Bottom Up Kettlebell Carry x 75m/arm
Rest 45 seconds

*Use a heavier KB for the Deadlifts than for the other two movements. On half kneeling bottom up press to make it harder bring knees more inline

B.
Run 400m
Rest 3:00
x5

Aim for negative splits in the run, each should be faster than the one before – this DOESN’T mean go slow to begin with! Start out around 80%

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