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CrossFit WOD Performance 18/10/2015 – CrossFit Rotown
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CrossFit WOD Performance 18/10/2015 – CrossFit Rotown

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

CrossFit Workout Of The Day Performance

A. 4 sets of:

  • Clean & Jerk x 1.1.1 (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 three reps

B. Every 2 minutes and 30 seconds, for 17:30 (7 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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