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CrossFit WOD Performance 03/11/2015 – CrossFit Rotown
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CrossFit WOD Performance 03/11/2015 – CrossFit Rotown

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

A. 3 sets of:
Clean & Jerk x 1.1 (these are FULL cleans)
(Rest 10-12 seconds between singles)
Rest 2:30 minutes between sets, and build over the course of the four sets to today’s two reps

B. Every 2 minutes, for 16:00 (8 sets):
Back Squat
*Set 1 – 4 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 reps @ 90%
*Set 4 – 4 reps @ 80%
*Set 5 – 3 reps @ 90%
*Set 6-8 –1 rep @ 95+%

Ensure you take the full rest each round!

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