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CrossFit WOD Performance 22/10/2015 – CrossFit Rotown
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CrossFit WOD Performance 22/10/2015 – CrossFit Rotown

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

CrossFit Workout Of The Day Performance

A. Every 2 minutes, for 10 minutes (5 sets):

  • Front Squat
    • *Set 1 – 3 reps @ 85%
    • *Set 2 – 2 reps @ 90%
    • *Set 3 – 1 reps @ 95%
    • *Set 4 – 2 reps @ 90%
    • *Set 5 – 1 reps @ 95+%

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

B. Every 3 minutes, for 18 minutes (6 sets), complete the following as quickly as possible:

  • 5 Power Clean (75% of 1RM – should be heavy enough to be a challenge but bar speed should be consistent)
  • 6 BJSD [high!]
  • 90m Sprint

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

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