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CrossFit WOD Performance 07/10/2015 – CrossFit Rotown
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CrossFit WOD Performance 07/10/2015 – CrossFit Rotown

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

CrossFit Workout Of the Day for CF Performance

Focus: Structural + MMAP

A. Four sets, not for time, of:
Handstand Push Ups x 6-8 reps (strict – go to a 2″ deficit if this rep range is easy)
Strict Supinated-Grip Chest-to-Bar Pull-Ups x 5-7 reps @ 21X1
Hollow Hold 45-60 seconds

B. Every minute, on the minute, for 30 minutes:
Minute 1 – 6 Snatch @42.5/35 + 6 Burpees Over Bar
Minute 2 – 8 Thrusters @42.5/35 + 6 alternating leg pistols (3/side)
Minute 3 – 10 Walking Lunges with Kettlebells (2x 32/24 kg KBs – front rack carry)

C. Four sets of:
Romanian Deadlift x 6 reps @ 20X1; Rest as needed

D. Three sets of:
Back Extensions @4022; Max Reps (or supermans)
Rest as needed
Arrested Superman x 60 seconds
Rest as needed

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