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CrossFit WOD Performance 06/10/2015 – CrossFit Rotown
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CrossFit WOD Performance 06/10/2015 – CrossFit Rotown

Coach Gino Goossens
5 oktober 2015 - Auteur: Coach Gino Goossens Categorieën: CF Performance en Workout of the day

CrossFit Workout Of the Day for CF Performance

Focus: Oly Progressions, MAP Inc. Structure

A. Every 2 minutes, for 14 minutes (7 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-7 – 1 rep @ 90+%

*For sets 5-7, let feel determine the loading. The goal is to establish today’s heavy single.

B. Every 4 minutes, for 24 minutes (6 sets), complete the following as quickly as possible:
5 Touch-and-go Power Cleans (~65% of 1RM)
14 Alternating Jumping Lunges (as high as possible)
80m Sprint

*The goal of these sets is to sprint as fast as you possibly can. No pacing – just SMASH them.

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